| 今天參與第一屆世外桃園的路跑賽,幸獲半馬分6,也為下星期「台北馬拉松」賽事做準備,這場路線極富挑戰性,上下起伏和長陡坡,真很折磨人,但也練到了小腿肌肉群,我看明天後要準備痠痛幾天了! 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 107~130 | 65~79% | 2:M馬拉松配速區 | 130~146 | 79~89% | 3:T乳酸耐力區 | 146~151 | 89~92% | 4:A無氧耐力區 | 151~160 | 92~97.5% | 5:I最大耗氧區 | 160~165 | 97.5~100% | 最大心率為165 點此去設定最大心率 |
12月累積里程 : 239.06 km 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 04'54" | 00:04'54" | 2 | 05'56" | 00:10'50" | 3 | 05'28" | 00:16'18" | 4 | 04'37" | 00:20'55" | 5 | 04'37" | 00:25'32" | 6 | 04'36" | 00:30'08" | 7 | 04'36" | 00:34'44" | 8 | 04'10" | 00:38'54" | 9 | 04'05" | 00:42'59" | 10 | 04'04" | 00:47'03" | 11 | 04'15" | 00:51'18" | 12 | 04'57" | 00:56'15" | 13 | 05'39" | 01:01'54" | 14 | 04'54" | 01:06'48" | 15 | 04'31" | 01:11'19" | 16 | 04'28" | 01:15'47" | 17 | 04'25" | 01:20'12" | 18 | 04'17" | 01:24'29" | 19 | 04'14" | 01:28'43" | 20 | 03'45" | 01:32'28" | 21 | 03'19" | 01:35'47" | 21.6 | 05'09" | 01:38'54" |
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