| 上坡跑不動,下坡不敢跑XD
趕在關門前過終點線!!!
求解:如何練習能跑進6小時?? 賽前宣言: 延 賽後評分: 垂直4k傷膝蓋 給 3 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 118~144 | 65~79% | 2:M馬拉松配速區 | 144~162 | 79~89% | 3:T乳酸耐力區 | 162~168 | 89~92% | 4:A無氧耐力區 | 168~178 | 92~97.5% | 5:I最大耗氧區 | 178~183 | 97.5~100% | 最大心率為183 點此去設定最大心率 |
11月累積里程 : 135.43 km NIKE Air Zoom Fly three 累積 : 2595.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 06'58" | 00:06'58" | 2 | 06'02" | 00:13'00" | 3 | 06'46" | 00:19'46" | 4 | 09'44" | 00:29'30" | 5 | 07'58" | 00:37'28" | 6 | 07'10" | 00:44'38" | 7 | 09'02" | 00:53'40" | 8 | 07'08" | 01:00'48" | 9 | 07'56" | 01:08'44" | 10 | 17'27" | 01:26'11" | 11 | 08'18" | 01:34'29" | 12 | 07'43" | 01:42'12" | 13 | 12'59" | 01:55'11" | 14 | 09'35" | 02:04'46" | 15 | 12'04" | 02:16'50" | 16 | 12'05" | 02:28'55" | 17 | 06'25" | 02:35'20" | 18 | 09'35" | 02:44'55" | 19 | 11'44" | 02:56'39" | 20 | 16'52" | 03:13'31" | 21 | 15'50" | 03:29'21" | 22 | 13'38" | 03:42'59" | 23 | 14'46" | 03:57'45" | 24 | 08'26" | 04:06'11" | 25 | 08'35" | 04:14'46" | 26 | 08'57" | 04:23'43" | 27 | 12'11" | 04:35'54" | 28 | 07'05" | 04:42'59" | 29 | 07'53" | 04:50'52" | 30 | 14'52" | 05:05'44" | 31 | 12'22" | 05:18'06" | 32 | 09'18" | 05:27'24" | 33 | 09'43" | 05:37'07" | 34 | 08'55" | 05:46'02" | 35 | 10'59" | 05:57'01" | 36 | 06'32" | 06:03'33" | 37 | 11'16" | 06:14'49" | 38 | 07'42" | 06:22'31" | 39 | 10'41" | 06:33'12" | 40 | 10'23" | 06:43'35" | 41 | 11'49" | 06:55'24" | 42 | 09'51" | 07:05'15" | 43 | 10'22" | 07:15'37" | 43.6 | 26'00" | 07:30'02" |
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