30.0 km | 03:10:54 | 06:21/km日期: 2014-11-28 18:31 - 地點: 竹北第二體育場 - 天氣: 涼爽 - 平均心率: 157 - 卡路里: 1621 Cal - 溫度: 22°C - 濕度: 93%
Pace: 05'46" / 05'54" / 06'00" / 05'53" / 05'54" / 07'01" / 05'39" / 05'51" / 05'54" / 05'55" / 07'07" / 05'57" / 05'56" / 05'55" / 05'58" / 08'05" / 05'59" / 06'11" / 06'09" / 06'24" / 06'30" / 06'10" / 06'11" / 06'26" / 06'42" / 07'17" / 06'51" / 07'02" / 07'04" / 07'08" / 07'34" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'45" (+00'06") | 1000 / 1000 |
2 | | 05'53" (+00'14") | 1001 / 2002 |
3 | | 06'00" (+00'21") | 998 / 3000 |
4 | | 05'52" (+00'13") | 1002 / 4002 |
5 | | 05'54" (+00'15") | 999 / 5002 |
6 | | 07'00" (+01'21") | 1000 / 6002 |
7 | | 05'39" | 999 / 7001 |
8 | | 05'51" (+00'12") | 998 / 8000 |
9 | | 05'53" (+00'14") | 1001 / 9001 |
10 | | 05'55" (+00'16") | 999 / 10001 |
11 | | 07'06" (+01'27") | 998 / 11000 |
12 | | 05'57" (+00'18") | 1001 / 12001 |
13 | | 05'55" (+00'16") | 1000 / 13002 |
14 | | 05'55" (+00'16") | 999 / 14001 |
15 | | 05'57" (+00'18") | 1000 / 15001 |
16 | | 08'05" (+02'26") | 998 / 16000 |
17 | | 05'58" (+00'19") | 1001 / 17001 |
18 | | 06'10" (+00'31") | 1000 / 18002 |
19 | | 06'09" (+00'30") | 998 / 19000 |
20 | | 06'23" (+00'44") | 1001 / 20002 |
21 | | 06'30" (+00'51") | 999 / 21001 |
22 | | 06'09" (+00'30") | 998 / 22000 |
23 | | 06'10" (+00'31") | 1002 / 23002 |
24 | | 06'26" (+00'47") | 997 / 24000 |
25 | | 06'41" (+01'02") | 1000 / 25000 |
26 | | 07'16" (+01'37") | 1000 / 26001 |
27 | | 06'51" (+01'12") | 998 / 27000 |
28 | | 07'01" (+01'22") | 1000 / 28001 |
29 | | 07'03" (+01'24") | 1000 / 29001 |
30 | | 07'07" (+01'28") | 1000 / 30001 |
31 | | 08'10" (+02'31") | 10 / 30011 |
又是一個30K卡關的夜晚
最後6K爆掉
Hold不住6分速
要克服的問題還很多
這個月有幾天跑去騎單車
跑步確定達不到200K了
以136.7K作收
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 115~140 | 65~79% |
2:M馬拉松配速區 | 140~158 | 79~89% |
3:T乳酸耐力區 | 158~163 | 89~92% |
4:A無氧耐力區 | 163~173 | 92~97.5% |
5:I最大耗氧區 | 173~178 | 97.5~100% |
最大心率為178 點此去設定最大心率 |
11月累積里程 : 136.68 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'46" | 00:05'46" |
2 | 05'54" | 00:11'40" |
3 | 06'00" | 00:17'40" |
4 | 05'53" | 00:23'33" |
5 | 05'54" | 00:29'27" |
6 | 07'01" | 00:36'28" |
7 | 05'39" | 00:42'07" |
8 | 05'51" | 00:47'58" |
9 | 05'54" | 00:53'52" |
10 | 05'55" | 00:59'47" |
11 | 07'07" | 01:06'54" |
12 | 05'57" | 01:12'51" |
13 | 05'56" | 01:18'47" |
14 | 05'55" | 01:24'42" |
15 | 05'58" | 01:30'40" |
16 | 08'05" | 01:38'45" |
17 | 05'59" | 01:44'44" |
18 | 06'11" | 01:50'55" |
19 | 06'09" | 01:57'04" |
20 | 06'24" | 02:03'28" |
21 | 06'30" | 02:09'58" |
22 | 06'10" | 02:16'08" |
23 | 06'11" | 02:22'19" |
24 | 06'26" | 02:28'45" |
25 | 06'42" | 02:35'27" |
26 | 07'17" | 02:42'44" |
27 | 06'51" | 02:49'35" |
28 | 07'02" | 02:56'37" |
29 | 07'04" | 03:03'41" |
30 | 07'08" | 03:10'49" |
30.0 | 07'03" | 03:10'54" |