21.4 km | 02:00:01 | 05:36/km日期: 2016-04-17 15:44 - 平均心率: 149 - 卡路里: 1122 Cal - 平均步頻: 190 - 溫度: 21°C - 濕度: 78%
Pace: 06'16" / 06'31" / 05'54" / 06'08" / 05'54" / 06'09" / 05'51" / 05'49" / 06'44" / 05'50" / 05'38" / 05'15" / 05'05" / 05'23" / 05'20" / 05'35" / 05'14" / 05'09" / 04'58" / 05'10" / 05'23" / 05'30" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'58" (+01'00") | 1000 / 1000 |
2 | | 05'57" (+00'59") | 1000 / 2000 |
3 | | 05'54" (+00'56") | 1000 / 3000 |
4 | | 06'07" (+01'09") | 1000 / 4000 |
5 | | 05'54" (+00'56") | 1000 / 5000 |
6 | | 06'08" (+01'10") | 1000 / 6000 |
7 | | 05'51" (+00'53") | 1000 / 7000 |
8 | | 05'48" (+00'50") | 1000 / 8000 |
9 | | 06'01" (+01'03") | 1000 / 9000 |
10 | | 05'50" (+00'52") | 1000 / 10000 |
11 | | 05'37" (+00'39") | 1000 / 11000 |
12 | | 05'14" (+00'16") | 1000 / 12000 |
13 | | 05'05" (+00'07") | 1000 / 13000 |
14 | | 05'23" (+00'25") | 1000 / 14000 |
15 | | 05'19" (+00'21") | 1000 / 15000 |
16 | | 05'35" (+00'37") | 1000 / 16000 |
17 | | 05'13" (+00'15") | 1000 / 17000 |
18 | | 05'08" (+00'10") | 1000 / 18000 |
19 | | 04'58" | 1000 / 19000 |
20 | | 05'10" (+00'12") | 1000 / 20000 |
21 | | 05'22" (+00'24") | 1000 / 21000 |
22 | | 05'31" (+00'33") | 419 / 21419 |
五趾鞋河濱長跑,前10K維持6分速,後面原本預計跑T配速,結果狀況不錯,抓個半馬收工。
心得:
1. 腳跟輕吻地面,兩腳確實轉移支撐點,避免墊腳跑。
2. 沒經驗太早衝刺,5分速無法維持太久,右脛最後有點痠痛,想必是不自覺跨步過大,顯示高速行進下對身體的控制力還不足。
3. 運氣不錯,氣溫舒適又涼。去程逆風想說回來時應該可以放鬆衝,結果風向轉了變側風(大哭)⋯
4. 光學心率實在不太穩定,常常會跳針,不是鎖死高心率就是感應不到,想來換920XT玩玩看看了。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
4月累積里程 :
216.76 km VFF Bikila EVO 累積 :
1167.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'16" | 00:06'16" |
2 | 06'31" | 00:12'47" |
3 | 05'54" | 00:18'41" |
4 | 06'08" | 00:24'49" |
5 | 05'54" | 00:30'43" |
6 | 06'09" | 00:36'52" |
7 | 05'51" | 00:42'43" |
8 | 05'49" | 00:48'32" |
9 | 06'44" | 00:55'16" |
10 | 05'50" | 01:01'06" |
11 | 05'38" | 01:06'44" |
12 | 05'15" | 01:11'59" |
13 | 05'05" | 01:17'04" |
14 | 05'23" | 01:22'27" |
15 | 05'20" | 01:27'47" |
16 | 05'35" | 01:33'22" |
17 | 05'14" | 01:38'36" |
18 | 05'09" | 01:43'45" |
19 | 04'58" | 01:48'43" |
20 | 05'10" | 01:53'53" |
21 | 05'23" | 01:59'16" |
21.4 | 05'31" | 02:01'35" |