23.7 km | 02:00:13 | 05:04/km日期: 2019-06-02 06:25 - 地點: 安南安平折返跑 - 天氣: 下雨啦 - 平均心率: 147 - 卡路里: 1280 Cal - 平均步頻: 172 - 溫度: 27°C - 濕度: 80% - PM2.5: 良好(5)
Pace: 05'29" / 05'13" / 05'11" / 05'08" / 05'11" / 05'23" / 05'04" / 05'05" / 06'16" / 05'04" / 05'12" / 04'55" / 05'02" / 05'00" / 05'56" / 05'00" / 09'26" / 05'12" / 05'04" / 04'55" / 05'52" / 04'59" / 05'29" / 05'02" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'27" (+00'33") | 1000 / 1000 |
2 | | 05'12" (+00'18") | 1000 / 2000 |
3 | | 05'11" (+00'17") | 1000 / 3000 |
4 | | 05'07" (+00'13") | 1000 / 4000 |
5 | | 05'05" (+00'11") | 1000 / 5000 |
6 | | 05'00" (+00'06") | 1000 / 6000 |
7 | | 05'04" (+00'10") | 1000 / 7000 |
8 | | 05'04" (+00'10") | 1000 / 8000 |
9 | | 05'00" (+00'06") | 1000 / 9000 |
10 | | 05'03" (+00'09") | 1000 / 10000 |
11 | | 05'01" (+00'07") | 1000 / 11000 |
12 | | 05'01" (+00'07") | 1000 / 12000 |
13 | | 05'01" (+00'07") | 1000 / 13000 |
14 | | 05'00" (+00'06") | 1000 / 14000 |
15 | | 04'59" (+00'05") | 1000 / 15000 |
16 | | 04'59" (+00'05") | 1000 / 16000 |
17 | | 05'06" (+00'12") | 1000 / 17000 |
18 | | 05'11" (+00'17") | 1000 / 18000 |
19 | | 05'04" (+00'10") | 1000 / 19000 |
20 | | 04'54" | 1000 / 20000 |
21 | | 04'54" | 1000 / 21000 |
22 | | 04'58" (+00'04") | 1000 / 22000 |
23 | | 05'05" (+00'11") | 1000 / 23000 |
24 | | 05'02" (+00'08") | 707 / 23707 |
基本訓練
今天是一周一次的長跑日,今天跟上禮拜一樣往安平跑,出發時已經太陽高掛,跑到北汕尾往媽祖宮時開始下雨,看著安平的方向沒有烏雲,所以繼續前行,果然跑沒多久就沒雨了,跑到媽祖宮(8.4K)喝水順便將水瓶補滿,繼續沿鹿耳門溪跑,跑約11K時開始飄起細雨,跑到上次左轉的地方時,這次選擇右轉往露營區那邊跑,雨勢越下越大,但是已經沒有退路,只能繼續前進了,終於跑到四草大道了,喝水吃顆糖果再出發往大眾廟跑,來到大眾廟(16.5K)就是要喝水補水順便上個廁所,接著就走本田路回去😊😊😊
最近跑個12K鞋襪就全濕透了,所以今天特別穿上小腿套,想說盡量延緩襪子濕掉的時間,結果遇到下雨,只能隨遇而安了😅😅😅
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 114~139 | 65~79% |
2:M馬拉松配速區 | 139~156 | 79~89% |
3:T乳酸耐力區 | 156~161 | 89~92% |
4:A無氧耐力區 | 161~171 | 92~97.5% |
5:I最大耗氧區 | 171~176 | 97.5~100% |
最大心率為176 點此去設定最大心率 |
6月累積里程 :
335.95 km ASICS TARTHERZEAL 5-wide 累積 :
2378.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'29" | 00:05'29" |
2 | 05'13" | 00:10'42" |
3 | 05'11" | 00:15'53" |
4 | 05'08" | 00:21'01" |
5 | 05'11" | 00:26'12" |
6 | 05'23" | 00:31'35" |
7 | 05'04" | 00:36'39" |
8 | 05'05" | 00:41'44" |
9 | 06'16" | 00:48'00" |
10 | 05'04" | 00:53'04" |
11 | 05'12" | 00:58'16" |
12 | 04'55" | 01:03'11" |
13 | 05'02" | 01:08'13" |
14 | 05'00" | 01:13'13" |
15 | 05'56" | 01:19'09" |
16 | 05'00" | 01:24'09" |
17 | 09'26" | 01:33'35" |
18 | 05'12" | 01:38'47" |
19 | 05'04" | 01:43'51" |
20 | 04'55" | 01:48'46" |
21 | 05'52" | 01:54'38" |
22 | 04'59" | 01:59'37" |
23 | 05'29" | 02:05'06" |
23.7 | 05'02" | 02:08'40" |