31.1 km | 03:16:36 | 06:19/km日期: 2013-11-17 13:32 - 地點: 汐止自行車道-內湖河濱 - 天氣: 冷吱吱~~ - 平均心率: 144 - 卡路里: 1680 Cal - 溫度: 21°C - 濕度: 57%
Pace: 07'08" / 05'28" / 05'44" / 05'44" / 05'52" / 06'00" / 05'48" / 06'28" / 05'52" / 05'44" / 05'56" / 05'20" / 05'32" / 06'08" / 08'24" / 05'52" / 05'52" / 05'52" / 06'04" / 06'04" / 06'24" / 06'16" / 06'24" / 06'12" / 08'12" / 06'16" / 06'00" / 06'16" / 06'20" / 07'28" / 09'16" / 05'41" /
30k~31k和上星期一樣,左膝髕骨開始痛,看來要考慮買個瑜伽滾輪,聽說蠻有效的,另外深蹲就做的再多一點,不然老是在這個里程發作不太好,幸好沒別的傷痛,休息一兩天也ok~~
跑到最後真的是..............越來越冷................晚上看完亞職...............心更冷..................忍不住一直罵髒話~~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~138 | 65~79% |
2:M馬拉松配速區 | 138~155 | 79~89% |
3:T乳酸耐力區 | 155~161 | 89~92% |
4:A無氧耐力區 | 161~170 | 92~97.5% |
5:I最大耗氧區 | 170~175 | 97.5~100% |
最大心率為175 點此去設定最大心率 |
11月累積里程 : 200.59 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'08" | 00:07'08" |
2 | 05'28" | 00:12'36" |
3 | 05'44" | 00:18'20" |
4 | 05'44" | 00:24'04" |
5 | 05'52" | 00:29'56" |
6 | 06'00" | 00:35'56" |
7 | 05'48" | 00:41'44" |
8 | 06'28" | 00:48'12" |
9 | 05'52" | 00:54'04" |
10 | 05'44" | 00:59'48" |
11 | 05'56" | 01:05'44" |
12 | 05'20" | 01:11'04" |
13 | 05'32" | 01:16'36" |
14 | 06'08" | 01:22'44" |
15 | 08'24" | 01:31'08" |
16 | 05'52" | 01:37'00" |
17 | 05'52" | 01:42'52" |
18 | 05'52" | 01:48'44" |
19 | 06'04" | 01:54'48" |
20 | 06'04" | 02:00'52" |
21 | 06'24" | 02:07'16" |
22 | 06'16" | 02:13'32" |
23 | 06'24" | 02:19'56" |
24 | 06'12" | 02:26'08" |
25 | 08'12" | 02:34'20" |
26 | 06'16" | 02:40'36" |
27 | 06'00" | 02:46'36" |
28 | 06'16" | 02:52'52" |
29 | 06'20" | 02:59'12" |
30 | 07'28" | 03:06'40" |
31 | 09'16" | 03:15'56" |
31.1 | 05'39" | 03:16'36" |