21.1 km | 02:02:44 | 05:48/km日期: 2015-09-06 05:37 - 總爬升: 127 m - 地點: 家門口-社子島往返 - 天氣: 曬死了 - 平均心率: 165 - 卡路里: 1330 Cal - 溫度: 28°C - 濕度: 75%
Pace: 06'22" / 05'49" / 05'16" / 05'24" / 06'08" / 07'07" / 07'04" / 07'05" / 09'09" / 07'24" / 12'28" / 05'29" / 05'33" / 05'25" / 05'10" / 09'04" / 10'37" / 06'38" / 06'21" / 06'49" / 05'32" / 05'42" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'29" (+02'17") | 770 / 770 |
2 | | 05'28" (+01'16") | 3653 / 4423 |
3 | | 04'18" (+00'06") | 1000 / 5423 |
4 | | 01:22'03" (+17'51") | 36 / 5460 |
5 | | 04'14" (+00'02") | 1000 / 6460 |
6 | | 01:26'27" (+22'15") | 34 / 6495 |
7 | | 04'12" | 1000 / 7495 |
8 | | 01:21'19" (+17'07") | 36 / 7532 |
9 | | 04'13" (+00'01") | 1000 / 8532 |
10 | | 01:27'15" (+23'03") | 34 / 8566 |
11 | | 04'17" (+00'05") | 1000 / 9566 |
12 | | 01:08'39" (+04'27") | 43 / 9610 |
13 | | 05'15" (+01'03") | 950 / 10560 |
14 | | 05'26" (+01'14") | 1000 / 11560 |
15 | | 05'31" (+01'19") | 1000 / 12560 |
16 | | 05'28" (+01'16") | 1000 / 13560 |
17 | | 05'17" (+01'05") | 1000 / 14560 |
18 | | 05'10" (+00'58") | 1000 / 15560 |
19 | | 05'02" (+00'50") | 1000 / 16561 |
20 | | 05'08" (+00'56") | 1000 / 17561 |
21 | | 05'03" (+00'51") | 1000 / 18561 |
22 | | 05'51" (+01'39") | 1000 / 19561 |
23 | | 05'25" (+01'13") | 1000 / 20561 |
24 | | 05'28" (+01'16") | 553 / 21114 |
今天早起練課表,昨天剛好有朋友說最近都練5K的速度,很少跑長距離了,擔心即將開始的比賽季了,自己也是如此,9個禮拜都練Garmin225的課表,都沒跑15K以上的距離,所以今天先練課表E20+I1K*5+E5,要練5趟I配速(4:11/KM~4:21/KM)跑1KM,本來就是很累的課表,加上要背個水壺背包,跑得好辛苦,跑完後休息5分鐘繼續自主練習,要湊到半馬。
回程的太陽好大,好曬,休息了好幾次才跑完半馬,這種又練課表又跑半馬的訓練實在太累人。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
9月累積里程 :
211.47 km Mizuno Rider16-1 累積 :
1502.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'22" | 00:06'22" |
2 | 05'49" | 00:12'11" |
3 | 05'16" | 00:17'27" |
4 | 05'24" | 00:22'51" |
5 | 06'08" | 00:28'59" |
6 | 07'07" | 00:36'06" |
7 | 07'04" | 00:43'10" |
8 | 07'05" | 00:50'15" |
9 | 09'09" | 00:59'24" |
10 | 07'24" | 01:06'48" |
11 | 12'28" | 01:19'16" |
12 | 05'29" | 01:24'45" |
13 | 05'33" | 01:30'18" |
14 | 05'25" | 01:35'43" |
15 | 05'10" | 01:40'53" |
16 | 09'04" | 01:49'57" |
17 | 10'37" | 02:00'34" |
18 | 06'38" | 02:07'12" |
19 | 06'21" | 02:13'33" |
20 | 06'49" | 02:20'22" |
21 | 05'32" | 02:25'54" |
21.1 | 05'39" | 02:26'33" |