42.3 km | 03:39:25 | 05:11/km日期: 2021-10-10 11:32 - 總爬升: 295 m - 地點: 三石∼軽井沢浅間台=追分千メーター~南ヶ原~=菱野∼天池+グランド31周半~自 - 天氣: 昼午後晴/曇東風18∼22℃ - 平均心率: 150 - 卡路里: 2069 Cal - 平均步頻: 176
Pace: 06'08" / 05'51" / 05'23" / 05'24" / 05'24" / 05'25" / 05'12" / 05'16" / 05'14" / 05'13" / 05'20" / 05'06" / 06'06" / 05'21" / 05'21" / 05'21" / 05'21" / 05'20" / 05'22" / 05'18" / 05'18" / 05'15" / 04'59" / 04'54" / 04'57" / 04'53" / 04'58" / 04'53" / 04'56" / 04'54" / 04'58" / 04'50" / 04'53" / 04'55" / 04'55" / 04'59" / 04'56" / 04'34" / 04'52" / 04'47" / 04'59" / 05'34" / 06'46" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'07" (+01'33") | 1000 / 1000 |
2 | | 05'51" (+01'17") | 1000 / 2000 |
3 | | 05'23" (+00'49") | 1000 / 3000 |
4 | | 05'24" (+00'50") | 1000 / 4000 |
5 | | 05'23" (+00'49") | 1000 / 5000 |
6 | | 05'25" (+00'51") | 1000 / 6000 |
7 | | 05'12" (+00'38") | 1000 / 7000 |
8 | | 05'15" (+00'41") | 1000 / 8000 |
9 | | 05'14" (+00'40") | 1000 / 9000 |
10 | | 05'12" (+00'38") | 1000 / 10000 |
11 | | 05'19" (+00'45") | 1000 / 11000 |
12 | | 05'06" (+00'32") | 1000 / 12000 |
13 | | 06'06" (+01'32") | 1000 / 13000 |
14 | | 05'20" (+00'46") | 1000 / 14000 |
15 | | 05'20" (+00'46") | 1000 / 15000 |
16 | | 05'20" (+00'46") | 1000 / 16000 |
17 | | 05'20" (+00'46") | 1000 / 17000 |
18 | | 05'20" (+00'46") | 1000 / 18000 |
19 | | 05'22" (+00'48") | 1000 / 19000 |
20 | | 05'18" (+00'44") | 1000 / 20000 |
21 | | 05'17" (+00'43") | 1000 / 21000 |
22 | | 05'14" (+00'40") | 1000 / 22000 |
23 | | 04'59" (+00'25") | 1000 / 23000 |
24 | | 04'53" (+00'19") | 1000 / 24000 |
25 | | 04'56" (+00'22") | 1000 / 25000 |
26 | | 04'53" (+00'19") | 1000 / 26000 |
27 | | 04'57" (+00'23") | 1000 / 27000 |
28 | | 04'53" (+00'19") | 1000 / 28000 |
29 | | 04'55" (+00'21") | 1000 / 29000 |
30 | | 04'54" (+00'20") | 1000 / 30000 |
31 | | 04'57" (+00'23") | 1000 / 31000 |
32 | | 04'50" (+00'16") | 1000 / 32000 |
33 | | 04'52" (+00'18") | 1000 / 33000 |
34 | | 04'54" (+00'20") | 1000 / 34000 |
35 | | 04'55" (+00'21") | 1000 / 35000 |
36 | | 04'58" (+00'24") | 1000 / 36000 |
37 | | 04'56" (+00'22") | 1000 / 37000 |
38 | | 04'34" | 1000 / 38000 |
39 | | 04'51" (+00'17") | 1000 / 39000 |
40 | | 04'47" (+00'13") | 1000 / 40000 |
41 | | 04'59" (+00'25") | 1000 / 41000 |
42 | | 05'34" (+01'00") | 1000 / 42000 |
43 | | 06'44" (+02'10") | 273 / 42273 |
10/10(日)昼午後晴/曇東風18∼22℃起伏Pace走409m 三石∼軽井沢浅間台=追分千メーター~南ヶ原~=菱野∼天池+グランド31周半~自 5㎞28:09,10㎞54:29,15㎞1:21:44,20㎞1:48:26,25㎞2:13:48,30㎞2:38:23,35㎞3:02:53,40㎞3:27:01,42.273㎞3:39:26, a5:11/㎞ 2069kc a151bp m171bp 5.0or 0.3mn 177sp 109㎝ 38612歩 Pace:6'08"5'51"5'23"5'24"5'24"5'25"5'12"5'16"5'14"5'13"5'20"5'06"6'06"5'21"5'21"5'21"5'21"5'20"5'22"5'18"5'18"5'15"4'59"4'54"4'57"4'53"4'58"4'53"4'56"4'54"4'58"4'50"4'53"4'55"4'55"4'59"4'56"4'34"4'52"4'47"4'59"5'34"1'50"
晴時々曇東風で稍暑く感じた 脈は有酸素域で上下し 時々高くめになった 18号の三石から千メーター道路へ上り軽井沢の浅間台を折り返し追分~南ヶ原~菱野で戻り 約22㎞程ロードを走り 天池グランド400mトラックの3レーンを31周半走った ペースが 上がらなかった 天池~自宅に下ってきたが最後まで粘れた フルの距離を完走できたた 今週で日曜日と月曜日に 60週連続フルの距離を走れた!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 130~158 | 65~79% |
2:M馬拉松配速區 | 158~178 | 79~89% |
3:T乳酸耐力區 | 178~184 | 89~92% |
4:A無氧耐力區 | 184~195 | 92~97.5% |
5:I最大耗氧區 | 195~200 | 97.5~100% |
最大心率為200 點此去設定最大心率 |
10月累積里程 :
451.59 km ナイキ エア ズーム ポメロ 累積 :
1561.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'08" | 00:06'08" |
2 | 05'51" | 00:11'59" |
3 | 05'23" | 00:17'22" |
4 | 05'24" | 00:22'46" |
5 | 05'24" | 00:28'10" |
6 | 05'25" | 00:33'35" |
7 | 05'12" | 00:38'47" |
8 | 05'16" | 00:44'03" |
9 | 05'14" | 00:49'17" |
10 | 05'13" | 00:54'30" |
11 | 05'20" | 00:59'50" |
12 | 05'06" | 01:04'56" |
13 | 06'06" | 01:11'02" |
14 | 05'21" | 01:16'23" |
15 | 05'21" | 01:21'44" |
16 | 05'21" | 01:27'05" |
17 | 05'21" | 01:32'26" |
18 | 05'20" | 01:37'46" |
19 | 05'22" | 01:43'08" |
20 | 05'18" | 01:48'26" |
21 | 05'18" | 01:53'44" |
22 | 05'15" | 01:58'59" |
23 | 04'59" | 02:03'58" |
24 | 04'54" | 02:08'52" |
25 | 04'57" | 02:13'49" |
26 | 04'53" | 02:18'42" |
27 | 04'58" | 02:23'40" |
28 | 04'53" | 02:28'33" |
29 | 04'56" | 02:33'29" |
30 | 04'54" | 02:38'23" |
31 | 04'58" | 02:43'21" |
32 | 04'50" | 02:48'11" |
33 | 04'53" | 02:53'04" |
34 | 04'55" | 02:57'59" |
35 | 04'55" | 03:02'54" |
36 | 04'59" | 03:07'53" |
37 | 04'56" | 03:12'49" |
38 | 04'34" | 03:17'23" |
39 | 04'52" | 03:22'15" |
40 | 04'47" | 03:27'02" |
41 | 04'59" | 03:32'01" |
42 | 05'34" | 03:37'35" |
42.3 | 06'46" | 03:39'26" |