25.2 km | 02:06:32 | 05:00/km日期: 2017-02-28 06:51 - 總爬升: 734 m - 地點: 泰武鄉 - 天氣: 尚可 - 平均心率: 153 - 卡路里: 1415 Cal - 平均步頻: 178 - 溫度: 16°C - 濕度: 89%
Pace: 05'51" / 05'46" / 05'23" / 05'17" / 04'58" / 05'25" / 05'24" / 05'06" / 06'00" / 05'52" / 05'28" / 05'45" / 04'48" / 04'47" / 05'01" / 04'59" / 04'44" / 04'53" / 04'51" / 04'43" / 04'31" / 04'14" / 03'41" / 03'55" / 04'16" / 03'59" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'50" (+02'09") | 1000 / 1000 |
2 | | 05'45" (+02'04") | 1000 / 2000 |
3 | | 05'22" (+01'41") | 1000 / 3000 |
4 | | 05'17" (+01'36") | 1000 / 4000 |
5 | | 04'58" (+01'17") | 1000 / 5000 |
6 | | 05'24" (+01'43") | 1000 / 6000 |
7 | | 05'24" (+01'43") | 1000 / 7000 |
8 | | 05'05" (+01'24") | 1000 / 8000 |
9 | | 05'59" (+02'18") | 1000 / 9000 |
10 | | 05'52" (+02'11") | 1000 / 10000 |
11 | | 05'28" (+01'47") | 1000 / 11000 |
12 | | 05'45" (+02'04") | 1000 / 12000 |
13 | | 04'47" (+01'06") | 1000 / 13000 |
14 | | 04'46" (+01'05") | 1000 / 14000 |
15 | | 05'01" (+01'20") | 1000 / 15000 |
16 | | 04'59" (+01'18") | 1000 / 16000 |
17 | | 04'44" (+01'03") | 1000 / 17000 |
18 | | 04'53" (+01'12") | 1000 / 18000 |
19 | | 04'50" (+01'09") | 1000 / 19000 |
20 | | 04'43" (+01'02") | 1000 / 20000 |
21 | | 04'30" (+00'49") | 1000 / 21000 |
22 | | 04'13" (+00'32") | 1000 / 22000 |
23 | | 03'41" | 1000 / 23000 |
24 | | 03'55" (+00'14") | 1000 / 24000 |
25 | | 04'15" (+00'34") | 1000 / 25000 |
26 | | 04'07" (+00'26") | 225 / 25225 |
本想從家跑到泰武在回來的長距離練習、但考量清晨天沒亮跑、在馬路上覺得蠻危險的、如果天亮6點跑、來回距離約70幾km,時間至少要花6-7個小時、回程的大太陽可能會跑到中署、只好改B計畫、跑兩趟泰武山今早感覺左小腿有點痠痛、看來衝上坡間歇有點小拉傷、跑上坡不會感覺到很痛、跑下坡、感覺很痛、感覺都快抽筋、速度都不敢加快、只好放慢速度慢慢跑下去、快到牌樓還遇到楊明達大哥、跑到鄉公所、在往下跑到平地折返、
跑完收操、空手深蹲150下、弓箭步跨步走60下、回家
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 |
2月累積里程 :
388.08 km adidas TAKUMI sen2 累積 :
924.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'51" | 00:05'51" |
2 | 05'46" | 00:11'37" |
3 | 05'23" | 00:17'00" |
4 | 05'17" | 00:22'17" |
5 | 04'58" | 00:27'15" |
6 | 05'25" | 00:32'40" |
7 | 05'24" | 00:38'04" |
8 | 05'06" | 00:43'10" |
9 | 06'00" | 00:49'10" |
10 | 05'52" | 00:55'02" |
11 | 05'28" | 01:00'30" |
12 | 05'45" | 01:06'15" |
13 | 04'48" | 01:11'03" |
14 | 04'47" | 01:15'50" |
15 | 05'01" | 01:20'51" |
16 | 04'59" | 01:25'50" |
17 | 04'44" | 01:30'34" |
18 | 04'53" | 01:35'27" |
19 | 04'51" | 01:40'18" |
20 | 04'43" | 01:45'01" |
21 | 04'31" | 01:49'32" |
22 | 04'14" | 01:53'46" |
23 | 03'41" | 01:57'27" |
24 | 03'55" | 02:01'22" |
25 | 04'16" | 02:05'38" |
25.2 | 04'04" | 02:06'33" |