30.0 km | 02:16:17 | 04:32/km日期: 2017-10-22 19:43 - 平均心率: 154 - 卡路里: 1404 Cal - 平均步頻: 186 - 溫度: 21°C - 濕度: 59% - PM2.5: 良好(27)
Pace: 05'05" / 04'41" / 04'35" / 04'35" / 04'34" / 04'28" / 04'34" / 04'31" / 04'33" / 04'33" / 04'33" / 04'32" / 04'30" / 04'31" / 04'31" / 04'29" / 04'29" / 04'29" / 04'30" / 04'31" / 04'30" / 04'33" / 04'28" / 04'28" / 04'32" / 04'33" / 04'30" / 04'33" / 04'27" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'05" (+00'38") | 1000 / 1000 |
2 | | 04'41" (+00'14") | 1000 / 2000 |
3 | | 04'34" (+00'07") | 1000 / 3000 |
4 | | 04'34" (+00'07") | 1000 / 4000 |
5 | | 04'34" (+00'07") | 1000 / 5000 |
6 | | 04'28" (+00'01") | 1000 / 6000 |
7 | | 04'33" (+00'06") | 1000 / 7000 |
8 | | 04'31" (+00'04") | 1000 / 8000 |
9 | | 04'32" (+00'05") | 1000 / 9000 |
10 | | 04'33" (+00'06") | 1000 / 10000 |
11 | | 04'33" (+00'06") | 1000 / 11000 |
12 | | 04'31" (+00'04") | 1000 / 12000 |
13 | | 04'30" (+00'03") | 1000 / 13000 |
14 | | 04'30" (+00'03") | 1000 / 14000 |
15 | | 04'31" (+00'04") | 1000 / 15000 |
16 | | 04'29" (+00'02") | 1000 / 16000 |
17 | | 04'28" (+00'01") | 1000 / 17000 |
18 | | 04'29" (+00'02") | 1000 / 18000 |
19 | | 04'30" (+00'03") | 1000 / 19000 |
20 | | 04'31" (+00'04") | 1000 / 20000 |
21 | | 04'29" (+00'02") | 1000 / 21000 |
22 | | 04'33" (+00'06") | 1000 / 22000 |
23 | | 04'27" | 1000 / 23000 |
24 | | 04'28" (+00'01") | 1000 / 24000 |
25 | | 04'31" (+00'04") | 1000 / 25000 |
26 | | 04'32" (+00'05") | 1000 / 26000 |
27 | | 04'29" (+00'02") | 1000 / 27000 |
28 | | 04'33" (+00'06") | 1000 / 28000 |
29 | | 04'27" | 1000 / 29000 |
30 | | 04'29" (+00'02") | 999 / 29999 |
中午吃傑克喜酒,所以比較晚跑,
本來預計聽音樂跑22km,跑一跑後覺得意猶未盡,所以補到30km..
也許是天氣冷感覺很好,加上聽音樂比較不無聊XD
計畫以後長距離(操場)訓練都聽音樂好了..
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 |
10月累積里程 :
394.03 km Asics SORTIEMAGIC RP3 累積 :
5241.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'05" | 00:05'05" |
2 | 04'41" | 00:09'46" |
3 | 04'35" | 00:14'21" |
4 | 04'35" | 00:18'56" |
5 | 04'34" | 00:23'30" |
6 | 04'28" | 00:27'58" |
7 | 04'34" | 00:32'32" |
8 | 04'31" | 00:37'03" |
9 | 04'33" | 00:41'36" |
10 | 04'33" | 00:46'09" |
11 | 04'33" | 00:50'42" |
12 | 04'32" | 00:55'14" |
13 | 04'30" | 00:59'44" |
14 | 04'31" | 01:04'15" |
15 | 04'31" | 01:08'46" |
16 | 04'29" | 01:13'15" |
17 | 04'29" | 01:17'44" |
18 | 04'29" | 01:22'13" |
19 | 04'30" | 01:26'43" |
20 | 04'31" | 01:31'14" |
21 | 04'30" | 01:35'44" |
22 | 04'33" | 01:40'17" |
23 | 04'28" | 01:44'45" |
24 | 04'28" | 01:49'13" |
25 | 04'32" | 01:53'45" |
26 | 04'33" | 01:58'18" |
27 | 04'30" | 02:02'48" |
28 | 04'33" | 02:07'21" |
29 | 04'27" | 02:11'48" |
30.0 | 04'29" | 02:16'17" |