30.3 km | 03:28:59 | 06:53/km日期: 2012-12-08 09:33 - 總爬升: 202 m - 地點: 河堤公園-壽山-中山大學-光榮碼頭-沿愛河河堤繞回 - 天氣: 陰天 - 平均心率: 147 - 卡路里: 1663 Cal - 溫度: 20°C - 濕度: 93%
Pace: 06'26" / 06'46" / 06'47" / 06'42" / 06'50" / 06'34" / 06'47" / 07'29" / 06'41" / 06'49" / 06'54" / 06'58" / 06'31" / 07'05" / 06'48" / 06'58" / 06'46" / 07'01" / 06'47" / 07'33" / 06'46" / 06'57" / 07'08" / 06'47" / 07'03" / 07'13" / 07'16" / 06'51" / 07'03" / 06'46" / 06'46" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'24" | 1013 / 1013 |
2 | | 06'46" (+00'22") | 994 / 2007 |
3 | | 06'46" (+00'22") | 1009 / 3017 |
4 | | 06'41" (+00'17") | 1003 / 4021 |
5 | | 06'49" (+00'25") | 1008 / 5029 |
6 | | 06'36" (+00'12") | 1009 / 6039 |
7 | | 06'45" (+00'21") | 1002 / 7042 |
8 | | 07'29" (+01'05") | 1005 / 8047 |
9 | | 06'39" (+00'15") | 1010 / 9058 |
10 | | 06'46" (+00'22") | 1009 / 10067 |
11 | | 06'57" (+00'33") | 999 / 11066 |
12 | | 06'53" (+00'29") | 1012 / 12079 |
13 | | 06'34" (+00'10") | 996 / 13075 |
14 | | 07'03" (+00'39") | 1008 / 14084 |
15 | | 06'49" (+00'25") | 1008 / 15092 |
16 | | 06'59" (+00'35") | 1011 / 16104 |
17 | | 06'45" (+00'21") | 995 / 17099 |
18 | | 06'59" (+00'35") | 1002 / 18101 |
19 | | 06'48" (+00'24") | 1006 / 19108 |
20 | | 07'27" (+01'03") | 1009 / 20117 |
21 | | 06'51" (+00'27") | 1007 / 21125 |
22 | | 06'58" (+00'34") | 1015 / 22140 |
23 | | 07'04" (+00'40") | 1009 / 23150 |
24 | | 06'43" (+00'19") | 1000 / 24150 |
25 | | 07'09" (+00'45") | 1002 / 25153 |
26 | | 07'07" (+00'43") | 994 / 26148 |
27 | | 07'19" (+00'55") | 1009 / 27157 |
28 | | 06'52" (+00'28") | 1006 / 28164 |
29 | | 07'01" (+00'37") | 1012 / 29176 |
30 | | 06'44" (+00'20") | 1008 / 30185 |
第一次長距離LSD,原以為今天無法練跑,直到九點多雨停了!當然趕快收拾起小腰包,帶一小瓶運動飲料,出門去了!首次超過24公里的跑步,最後11公里時,已沒水喝,心想就撐著吧!其實過半後,尤其最後3-5公里,真想放棄,也停下來走了一小段,此次嘗試以每公里七分鐘配速練跑,最後也完成了,距離明年高雄馬的初馬目標五小時三十分完賽,多了一份信心!也感謝跑友的建議至少在初馬前要完成二次30K的練跑!今天完成一次了!預計一月與二月初再各一次!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 102~124 | 65~79% |
2:M馬拉松配速區 | 124~140 | 79~89% |
3:T乳酸耐力區 | 140~145 | 89~92% |
4:A無氧耐力區 | 145~154 | 92~97.5% |
5:I最大耗氧區 | 154~158 | 97.5~100% |
最大心率為158 點此去設定最大心率 |
12月累積里程 :
157.04 km MIZUNO WAVE Rider 15 累積 :
1831.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'26" | 00:06'26" |
2 | 06'46" | 00:13'12" |
3 | 06'47" | 00:19'59" |
4 | 06'42" | 00:26'41" |
5 | 06'50" | 00:33'31" |
6 | 06'34" | 00:40'05" |
7 | 06'47" | 00:46'52" |
8 | 07'29" | 00:54'21" |
9 | 06'41" | 01:01'02" |
10 | 06'49" | 01:07'51" |
11 | 06'54" | 01:14'45" |
12 | 06'58" | 01:21'43" |
13 | 06'31" | 01:28'14" |
14 | 07'05" | 01:35'19" |
15 | 06'48" | 01:42'07" |
16 | 06'58" | 01:49'05" |
17 | 06'46" | 01:55'51" |
18 | 07'01" | 02:02'52" |
19 | 06'47" | 02:09'39" |
20 | 07'33" | 02:17'12" |
21 | 06'46" | 02:23'58" |
22 | 06'57" | 02:30'55" |
23 | 07'08" | 02:38'03" |
24 | 06'47" | 02:44'50" |
25 | 07'03" | 02:51'53" |
26 | 07'13" | 02:59'06" |
27 | 07'16" | 03:06'22" |
28 | 06'51" | 03:13'13" |
29 | 07'03" | 03:20'16" |
30 | 06'46" | 03:27'02" |
30.3 | 06'44" | 03:28'59" |