| 終於進五小時了。因為高山含氧量不足狀態下,都是要高心率跑步 。去年跑不到30k就爆了。一路跑下來五個多小時。今年從渣打馬開始就有在嚐試用高心率的方式跑步…目前對於高心率的抗耐力也好了些。 賽後評分: 今年餐食方面真的是無言 。跟去年比也掉太多了。 給 3 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 117~142 | 65~79% | 2:M馬拉松配速區 | 142~160 | 79~89% | 3:T乳酸耐力區 | 160~165 | 89~92% | 4:A無氧耐力區 | 165~175 | 92~97.5% | 5:I最大耗氧區 | 175~180 | 97.5~100% | 最大心率為180 點此去設定最大心率 |
4月累積里程 : 182.58 km 喬丹 飛影PB4.0 累積 : 185.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 06'24" | 00:06'24" | 2 | 07'02" | 00:13'26" | 3 | 06'42" | 00:20'08" | 4 | 05'19" | 00:25'27" | 5 | 05'32" | 00:30'59" | 6 | 05'30" | 00:36'29" | 7 | 05'33" | 00:42'02" | 8 | 05'34" | 00:47'36" | 9 | 05'22" | 00:52'58" | 10 | 05'29" | 00:58'27" | 11 | 05'50" | 01:04'17" | 12 | 05'23" | 01:09'40" | 13 | 06'00" | 01:15'40" | 14 | 06'27" | 01:22'07" | 15 | 06'36" | 01:28'43" | 16 | 07'08" | 01:35'51" | 17 | 06'38" | 01:42'29" | 18 | 06'10" | 01:48'39" | 19 | 07'02" | 01:55'41" | 20 | 06'58" | 02:02'39" | 21 | 07'58" | 02:10'37" | 22 | 06'24" | 02:17'01" | 23 | 05'39" | 02:22'40" | 24 | 05'45" | 02:28'25" | 25 | 05'58" | 02:34'23" | 26 | 09'42" | 02:44'05" | 27 | 05'53" | 02:49'58" | 28 | 06'11" | 02:56'09" | 29 | 05'19" | 03:01'28" | 30 | 05'32" | 03:07'00" | 31 | 06'06" | 03:13'06" | 32 | 05'40" | 03:18'46" | 33 | 05'54" | 03:24'40" | 34 | 06'06" | 03:30'46" | 35 | 06'10" | 03:36'56" | 36 | 06'23" | 03:43'19" | 37 | 06'11" | 03:49'30" | 38 | 06'30" | 03:56'00" | 39 | 06'09" | 04:02'09" | 40 | 06'24" | 04:08'33" | 41 | 05'54" | 04:14'27" | 42 | 05'38" | 04:20'05" | 42.8 | 05'35" | 04:24'21" |
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