32.0 km | 02:28:51 | 04:38/km日期: 2016-01-24 10:31 - 地點: 美堤河濱到關渡大橋來回 - 平均心率: 131 - 卡路里: 1903 Cal - 溫度: 6°C - 濕度: 53%
Pace: 05'22" / 04'54" / 04'40" / 04'40" / 04'37" / 04'36" / 04'41" / 04'39" / 04'44" / 04'43" / 04'38" / 04'38" / 04'39" / 04'41" / 04'46" / 04'34" / 10'58" / 04'37" / 04'44" / 04'35" / 04'38" / 04'32" / 04'37" / 04'31" / 04'34" / 04'38" / 04'35" / 04'32" / 04'33" / 05'54" / 04'32" / 04'24" / 03'45" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'21" (+00'57") | 1000 / 1000 |
2 | | 04'54" (+00'30") | 1000 / 2000 |
3 | | 04'39" (+00'15") | 1000 / 3000 |
4 | | 04'39" (+00'15") | 1000 / 4000 |
5 | | 04'36" (+00'12") | 1000 / 5000 |
6 | | 04'36" (+00'12") | 1000 / 6000 |
7 | | 04'40" (+00'16") | 1000 / 7000 |
8 | | 04'39" (+00'15") | 1000 / 8000 |
9 | | 04'43" (+00'19") | 1000 / 9000 |
10 | | 04'43" (+00'19") | 1000 / 10000 |
11 | | 04'38" (+00'14") | 1000 / 11000 |
12 | | 04'37" (+00'13") | 1000 / 12000 |
13 | | 04'39" (+00'15") | 1000 / 13000 |
14 | | 04'40" (+00'16") | 1000 / 14000 |
15 | | 04'45" (+00'21") | 1000 / 15000 |
16 | | 04'33" (+00'09") | 1000 / 16000 |
17 | | 04'39" (+00'15") | 1000 / 17000 |
18 | | 04'36" (+00'12") | 1000 / 18000 |
19 | | 04'43" (+00'19") | 1000 / 19000 |
20 | | 04'35" (+00'11") | 1000 / 20000 |
21 | | 04'37" (+00'13") | 1000 / 21000 |
22 | | 04'31" (+00'07") | 1000 / 22000 |
23 | | 04'36" (+00'12") | 1000 / 23000 |
24 | | 04'31" (+00'07") | 1000 / 24000 |
25 | | 04'33" (+00'09") | 1000 / 25000 |
26 | | 04'37" (+00'13") | 1000 / 26000 |
27 | | 04'34" (+00'10") | 1000 / 27000 |
28 | | 04'32" (+00'08") | 1000 / 28000 |
29 | | 04'33" (+00'09") | 1000 / 29000 |
30 | | 04'31" (+00'07") | 1000 / 30000 |
31 | | 04'31" (+00'07") | 1000 / 31000 |
32 | | 04'24" | 1000 / 32000 |
33 | | 03'46" | 31 / 32031 |
波馬倒數84天
階段:速度培養期第三週
課表: 32K LFD
狀態: 在鬧鐘滴滴滴的清晨3點半起床,徹底感受到霸王寒流的威力,聽到窗外不小的雨勢,心中已萌生棄賽的念頭。刷完牙,吃完早餐,打開跑團的Line,其實很多人都決定棄賽了,集體安慰後馬上開始回籠覺。早上9點半起床波馬的目標鞭策了我不能墮落,沒下雨再冷都要完成今天的LFD。防寒對策是壓縮衣搭跑步短袖加棉長袖,下身是壓縮短褲加及膝跑褲,跑起有點卡,但至少是溫暖的。速度上2K身體熱開後就穩穩在4"35~4"40間,偶遇河濱強逆風才掉到4"40外。中途關渡宮OK買水,結果悠遊卡機故障,感謝店員請我白開水2杯,讓我吞下2包GEL,後半程順風比較多,天冷體力流失不大,速度就維持4"35附近,最後一段還能跑到4"30,32K整體均速4"39,達成預期目標。下週家庭旅遊,剛好搭配減量週,兩全其美。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
1月累積里程 :
271.17 km MIZUNO WAVE SPACER DYNA 2 累積 :
914.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'22" | 00:05'22" |
2 | 04'54" | 00:10'16" |
3 | 04'40" | 00:14'56" |
4 | 04'40" | 00:19'36" |
5 | 04'37" | 00:24'13" |
6 | 04'36" | 00:28'49" |
7 | 04'41" | 00:33'30" |
8 | 04'39" | 00:38'09" |
9 | 04'44" | 00:42'53" |
10 | 04'43" | 00:47'36" |
11 | 04'38" | 00:52'14" |
12 | 04'38" | 00:56'52" |
13 | 04'39" | 01:01'31" |
14 | 04'41" | 01:06'12" |
15 | 04'46" | 01:10'58" |
16 | 04'34" | 01:15'32" |
17 | 10'58" | 01:26'30" |
18 | 04'37" | 01:31'07" |
19 | 04'44" | 01:35'51" |
20 | 04'35" | 01:40'26" |
21 | 04'38" | 01:45'04" |
22 | 04'32" | 01:49'36" |
23 | 04'37" | 01:54'13" |
24 | 04'31" | 01:58'44" |
25 | 04'34" | 02:03'18" |
26 | 04'38" | 02:07'56" |
27 | 04'35" | 02:12'31" |
28 | 04'32" | 02:17'03" |
29 | 04'33" | 02:21'36" |
30 | 05'54" | 02:27'30" |
31 | 04'32" | 02:32'02" |
32 | 04'24" | 02:36'26" |
32.0 | 03'40" | 02:36'33" |