30.0 km | 02:22:06 | 04:44/km日期: 2021-03-21 05:45 - 總爬升: 527 m - 地點: 北大環道 - 天氣: 小陰雨 - 平均心率: 152 - 卡路里: 1592 Cal - 平均步頻: 182 - 溫度: 20°C - 濕度: 81% - PM2.5: 良好(<2)
Pace: 04'55" / 04'53" / 04'39" / 04'43" / 04'39" / 04'45" / 04'46" / 04'46" / 04'47" / 04'43" / 04'43" / 04'49" / 04'50" / 04'46" / 04'53" / 04'49" / 04'37" / 04'44" / 04'43" / 04'39" / 04'39" / 04'42" / 04'52" / 04'49" / 04'51" / 04'56" / 04'49" / 04'30" / 04'28" / 04'19" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'55" (+00'36") | 1000 / 1000 |
2 | | 04'53" (+00'34") | 1000 / 2000 |
3 | | 04'38" (+00'19") | 1000 / 3000 |
4 | | 04'42" (+00'23") | 1000 / 4000 |
5 | | 04'39" (+00'20") | 1000 / 5000 |
6 | | 04'45" (+00'26") | 1000 / 6000 |
7 | | 04'45" (+00'26") | 1000 / 7000 |
8 | | 04'46" (+00'27") | 1000 / 8000 |
9 | | 04'46" (+00'27") | 1000 / 9000 |
10 | | 04'43" (+00'24") | 1000 / 10000 |
11 | | 04'43" (+00'24") | 1000 / 11000 |
12 | | 04'49" (+00'30") | 1000 / 12000 |
13 | | 04'49" (+00'30") | 1000 / 13000 |
14 | | 04'46" (+00'27") | 1000 / 14000 |
15 | | 04'52" (+00'33") | 1000 / 15000 |
16 | | 04'49" (+00'30") | 1000 / 16000 |
17 | | 04'36" (+00'17") | 1000 / 17000 |
18 | | 04'44" (+00'25") | 1000 / 18000 |
19 | | 04'43" (+00'24") | 1000 / 19000 |
20 | | 04'38" (+00'19") | 1000 / 20000 |
21 | | 04'38" (+00'19") | 1000 / 21000 |
22 | | 04'42" (+00'23") | 1000 / 22000 |
23 | | 04'51" (+00'32") | 1000 / 23000 |
24 | | 04'49" (+00'30") | 1000 / 24000 |
25 | | 04'51" (+00'32") | 1000 / 25000 |
26 | | 04'56" (+00'37") | 1000 / 26000 |
27 | | 04'48" (+00'29") | 1000 / 27000 |
28 | | 04'30" (+00'11") | 1000 / 28000 |
29 | | 04'27" (+00'08") | 1000 / 29000 |
30 | | 04'19" | 1000 / 30000 |
31 | | 04'08" | 9 / 30009 |
課表:Long Run只看心率跑~不管配速
前1~20k跑E心率的上限154~體感拿
捏的不錯很舒服的前90分鐘~E心率現
在應該能維持一個半小時~平穩不飄移
後21~30k跑漸速M心率~
測試吃兩根香蕉跟一罐舒跑是可以跑
完30公里的~
13k,25k補水~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 129~157 | 65~79% |
2:M馬拉松配速區 | 157~177 | 79~89% |
3:T乳酸耐力區 | 177~183 | 89~92% |
4:A無氧耐力區 | 183~194 | 92~97.5% |
5:I最大耗氧區 | 194~199 | 97.5~100% |
最大心率為199 點此去設定最大心率 |
3月累積里程 :
346.04 km 美津濃 WAVE RIDER 24 累積 :
1800.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'55" | 00:04'55" |
2 | 04'53" | 00:09'48" |
3 | 04'39" | 00:14'27" |
4 | 04'43" | 00:19'10" |
5 | 04'39" | 00:23'49" |
6 | 04'45" | 00:28'34" |
7 | 04'46" | 00:33'20" |
8 | 04'46" | 00:38'06" |
9 | 04'47" | 00:42'53" |
10 | 04'43" | 00:47'36" |
11 | 04'43" | 00:52'19" |
12 | 04'49" | 00:57'08" |
13 | 04'50" | 01:01'58" |
14 | 04'46" | 01:06'44" |
15 | 04'53" | 01:11'37" |
16 | 04'49" | 01:16'26" |
17 | 04'37" | 01:21'03" |
18 | 04'44" | 01:25'47" |
19 | 04'43" | 01:30'30" |
20 | 04'39" | 01:35'09" |
21 | 04'39" | 01:39'48" |
22 | 04'42" | 01:44'30" |
23 | 04'52" | 01:49'22" |
24 | 04'49" | 01:54'11" |
25 | 04'51" | 01:59'02" |
26 | 04'56" | 02:03'58" |
27 | 04'49" | 02:08'47" |
28 | 04'30" | 02:13'17" |
29 | 04'28" | 02:17'45" |
30 | 04'19" | 02:22'04" |
30.0 | 03'30" | 02:22'06" |