24.0 km | 02:10:00 | 05:24/km日期: 2019-10-20 05:37 - 總爬升: 266 m - 平均心率: 151 - 卡路里: 1466 Cal - 平均步頻: 180 - 溫度: 21°C - 濕度: 74% - PM2.5: 良好(15)
Pace: 05'34" / 05'16" / 05'08" / 05'17" / 05'16" / 05'14" / 05'22" / 04'52" / 05'13" / 05'13" / 06'10" / 05'14" / 05'15" / 05'15" / 05'21" / 05'17" / 05'23" / 06'25" / 05'24" / 05'29" / 05'27" / 05'35" / 05'37" / 05'31" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'33" (+00'41") | 1000 / 1000 |
2 | | 05'16" (+00'24") | 1000 / 2000 |
3 | | 05'07" (+00'15") | 1000 / 3000 |
4 | | 05'17" (+00'25") | 1000 / 4000 |
5 | | 05'15" (+00'23") | 1000 / 5000 |
6 | | 05'14" (+00'22") | 1000 / 6000 |
7 | | 05'21" (+00'29") | 1000 / 7000 |
8 | | 04'52" | 1000 / 8000 |
9 | | 05'13" (+00'21") | 1000 / 9000 |
10 | | 05'12" (+00'20") | 1000 / 10000 |
11 | | 06'10" (+01'18") | 1000 / 11000 |
12 | | 05'14" (+00'22") | 1000 / 12000 |
13 | | 05'15" (+00'23") | 1000 / 13000 |
14 | | 05'14" (+00'22") | 1000 / 14000 |
15 | | 05'21" (+00'29") | 1000 / 15000 |
16 | | 05'16" (+00'24") | 1000 / 16000 |
17 | | 05'23" (+00'31") | 1000 / 17000 |
18 | | 06'24" (+01'32") | 1000 / 18000 |
19 | | 05'24" (+00'32") | 1000 / 19000 |
20 | | 05'28" (+00'36") | 1000 / 20000 |
21 | | 05'27" (+00'35") | 1000 / 21000 |
22 | | 05'35" (+00'43") | 1000 / 22000 |
23 | | 05'36" (+00'44") | 1000 / 23000 |
24 | | 05'31" (+00'39") | 1000 / 24000 |
25 | | 04'43" | 40 / 24040 |
今天的Long run目標為5:30 run 21Km, 早上一開跑後先找1群跟自己速度比較接近的跑友跟跑,速度約壓在5:15左右的速度,跟了幾K後,怕後面會爆掉,就改照自己的節奏跑,前16K都還可以維持在5:15以內的速度,除了11K,有停下來補加1包能量包和水,但17K到21K,速度已掉到5:23~5:30,看來腳的肌力已開始抗議,22K~24K 跑的當下,已開始有想停下來休息的念頭,右腳右膝也開始有些不舒服,肌力和心率已達80-90%的臨界點,但還是撐到終點,用5:32~5:36跑完。整個里程24K跑下來,平均均速為5:24,結果還算可以,有達到今日設下的目標,另外,也不小心破了自己的半馬PB(1:58),繼續加油往5分速目標前進。
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 |
10月累積里程 :
249.01 km Nike Zoom Fly Flyknit 累積 :
3584.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'34" | 00:05'34" |
2 | 05'16" | 00:10'50" |
3 | 05'08" | 00:15'58" |
4 | 05'17" | 00:21'15" |
5 | 05'16" | 00:26'31" |
6 | 05'14" | 00:31'45" |
7 | 05'22" | 00:37'07" |
8 | 04'52" | 00:41'59" |
9 | 05'13" | 00:47'12" |
10 | 05'13" | 00:52'25" |
11 | 06'10" | 00:58'35" |
12 | 05'14" | 01:03'49" |
13 | 05'15" | 01:09'04" |
14 | 05'15" | 01:14'19" |
15 | 05'21" | 01:19'40" |
16 | 05'17" | 01:24'57" |
17 | 05'23" | 01:30'20" |
18 | 06'25" | 01:36'45" |
19 | 05'24" | 01:42'09" |
20 | 05'29" | 01:47'38" |
21 | 05'27" | 01:53'05" |
22 | 05'35" | 01:58'40" |
23 | 05'37" | 02:04'17" |
24 | 05'31" | 02:09'48" |
24.0 | 04'58" | 02:10'00" |