20.4 km | 01:51:49 | 05:28/km日期: 2020-09-19 05:20 - 總爬升: 200 m - 平均心率: 152 - 卡路里: 1148 Cal - 平均步頻: 174
Pace: 06'35" / 06'33" / 06'17" / 06'15" / 05'56" / 08'48" / 05'35" / 05'58" / 10'00" / 05'01" / 05'10" / 05'07" / 05'02" / 05'02" / 04'59" / 05'09" / 04'50" / 04'56" / 05'11" / 05'15" / 05'06" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'34" (+01'45") | 1000 / 1000 |
2 | | 06'32" (+01'43") | 1000 / 2000 |
3 | | 06'17" (+01'28") | 1000 / 3000 |
4 | | 06'14" (+01'25") | 1000 / 4000 |
5 | | 05'55" (+01'06") | 1000 / 5000 |
6 | | 05'27" (+00'38") | 1000 / 6000 |
7 | | 05'34" (+00'45") | 1000 / 7000 |
8 | | 05'58" (+01'09") | 1000 / 8000 |
9 | | 05'23" (+00'34") | 1000 / 9000 |
10 | | 05'01" (+00'12") | 1000 / 10000 |
11 | | 05'09" (+00'20") | 1000 / 11000 |
12 | | 05'07" (+00'18") | 1000 / 12000 |
13 | | 05'02" (+00'13") | 1000 / 13000 |
14 | | 05'01" (+00'12") | 1000 / 14000 |
15 | | 04'59" (+00'10") | 1000 / 15000 |
16 | | 05'09" (+00'20") | 1000 / 16000 |
17 | | 04'49" | 1000 / 17000 |
18 | | 04'55" (+00'06") | 1000 / 18000 |
19 | | 05'11" (+00'22") | 1000 / 19000 |
20 | | 05'14" (+00'25") | 1000 / 20000 |
21 | | 05'05" (+00'16") | 418 / 20418 |
前50'跟藍、松志暖跑(6:30-5:30),大家一致認為速度很舒服,動物園折返後,開始提高配速,抓5.6成力(不管心率及速度),整體跑起來相當輕鬆,事後看速度也不差,應該是8月底以來,最舒服的一次練跑~(跑步不就該是這樣嗎~) 結論是5.6成力的體感很重要,該休息時降速,速度自然會上升
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~175 | 89~92% |
4:A無氧耐力區 | 175~186 | 92~97.5% |
5:I最大耗氧區 | 186~191 | 97.5~100% |
最大心率為191 點此去設定最大心率 |
9月累積里程 :
343.12 km Nike Zoom Fly FK 累積 :
1952.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'35" | 00:06'35" |
2 | 06'33" | 00:13'08" |
3 | 06'17" | 00:19'25" |
4 | 06'15" | 00:25'40" |
5 | 05'56" | 00:31'36" |
6 | 08'48" | 00:40'24" |
7 | 05'35" | 00:45'59" |
8 | 05'58" | 00:51'57" |
9 | 10'00" | 01:01'57" |
10 | 05'01" | 01:06'58" |
11 | 05'10" | 01:12'08" |
12 | 05'07" | 01:17'15" |
13 | 05'02" | 01:22'17" |
14 | 05'02" | 01:27'19" |
15 | 04'59" | 01:32'18" |
16 | 05'09" | 01:37'27" |
17 | 04'50" | 01:42'17" |
18 | 04'56" | 01:47'13" |
19 | 05'11" | 01:52'24" |
20 | 05'15" | 01:57'39" |
20.4 | 05'05" | 01:59'47" |