22.3 km | 01:53:35 | 05:05/km日期: 2016-09-15 18:44 - 總爬升: 176 m - 地點: 吳鳳操場 - 天氣: 晚上 - 平均心率: 152 - 卡路里: 883 Cal - 平均步頻: 200 - 溫度: 28°C - 濕度: 89%
Pace: 06'09" / 05'02" / 05'16" / 05'03" / 05'00" / 04'57" / 05'00" / 05'01" / 04'51" / 04'59" / 05'06" / 05'23" / 05'01" / 04'59" / 05'05" / 05'03" / 05'24" / 04'55" / 05'01" / 04'59" / 04'55" / 05'09" / 08'45" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'08" (+01'17") | 1000 / 1000 |
2 | | 05'02" (+00'11") | 1000 / 2000 |
3 | | 05'15" (+00'24") | 1000 / 3000 |
4 | | 05'03" (+00'12") | 1000 / 4000 |
5 | | 04'59" (+00'08") | 1000 / 5000 |
6 | | 04'56" (+00'05") | 1000 / 6000 |
7 | | 05'00" (+00'09") | 1000 / 7000 |
8 | | 05'00" (+00'09") | 1000 / 8000 |
9 | | 04'51" | 1000 / 9000 |
10 | | 04'59" (+00'08") | 1000 / 10000 |
11 | | 05'06" (+00'15") | 1000 / 11000 |
12 | | 05'11" (+00'20") | 1000 / 12000 |
13 | | 05'01" (+00'10") | 1000 / 13000 |
14 | | 04'58" (+00'07") | 1000 / 14000 |
15 | | 05'05" (+00'14") | 1000 / 15000 |
16 | | 05'03" (+00'12") | 1000 / 16000 |
17 | | 05'09" (+00'18") | 1000 / 17000 |
18 | | 04'54" (+00'03") | 1000 / 18000 |
19 | | 05'01" (+00'10") | 1000 / 19000 |
20 | | 04'59" (+00'08") | 1000 / 20000 |
21 | | 04'55" (+00'04") | 1000 / 21000 |
22 | | 05'08" (+00'17") | 1000 / 22000 |
23 | | 05'40" (+00'49") | 307 / 22307 |
今天是中秋節,早上回台南娘家,中午和媽媽、弟弟一家人去新化農舍吃午餐,下午去逛了台南夢時代,晚上回程車上,老爺又興致勃勃說回去夜跑個三小時吧!那時心想老爺說三小時大概跑半馬就會不想跑了吧!快到嘉義時老爺又改口說那跑半馬就好,我想該不會跑15k吧!
到了吳鳳,操場的第一圈,天啊!老爺該不會只想跑10k吧!跑不到2k我已經落後快半圈了,我的速度並不慢呀!我大概跑了10K才追上老爺,漸漸的他的速度稍微慢下來了,今天因為老爺的速度很快,為了追上他,我的速度也保持的不錯,練跑已經好久都跑不進5分速了
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 115~140 | 65~79% |
2:M馬拉松配速區 | 140~158 | 79~89% |
3:T乳酸耐力區 | 158~163 | 89~92% |
4:A無氧耐力區 | 163~173 | 92~97.5% |
5:I最大耗氧區 | 173~178 | 97.5~100% |
最大心率為178 點此去設定最大心率 |
9月累積里程 : 468.28 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'09" | 00:06'09" |
2 | 05'02" | 00:11'11" |
3 | 05'16" | 00:16'27" |
4 | 05'03" | 00:21'30" |
5 | 05'00" | 00:26'30" |
6 | 04'57" | 00:31'27" |
7 | 05'00" | 00:36'27" |
8 | 05'01" | 00:41'28" |
9 | 04'51" | 00:46'19" |
10 | 04'59" | 00:51'18" |
11 | 05'06" | 00:56'24" |
12 | 05'23" | 01:01'47" |
13 | 05'01" | 01:06'48" |
14 | 04'59" | 01:11'47" |
15 | 05'05" | 01:16'52" |
16 | 05'03" | 01:21'55" |
17 | 05'24" | 01:27'19" |
18 | 04'55" | 01:32'14" |
19 | 05'01" | 01:37'15" |
20 | 04'59" | 01:42'14" |
21 | 04'55" | 01:47'09" |
22 | 05'09" | 01:52'18" |
22.3 | 08'50" | 01:55'01" |