42.5 km | 04:04:49 | 05:45/km日期: 2021-11-21 12:04 - 總爬升: 313 m - 地點: 赤岩₌深沢≏市町=自≣耳取⁼(市;.常田入口3.2km*4周) - 天氣: 午後夕晴東風15∼10℃ - 平均心率: 156 - 卡路里: 2101 Cal - 平均步頻: 180
Pace: 06'01" / 05'54" / 05'44" / 05'35" / 05'36" / 05'40" / 05'28" / 05'31" / 05'38" / 05'32" / 05'29" / 05'44" / 05'33" / 05'33" / 05'43" / 05'33" / 05'32" / 05'31" / 05'35" / 05'41" / 05'40" / 08'58" / 05'54" / 05'46" / 05'57" / 06'04" / 08'20" / 05'42" / 05'40" / 07'48" / 05'33" / 34'51" / 05'44" / 05'56" / 05'50" / 05'36" / 05'59" / 06'16" / 05'34" / 05'55" / 06'00" / 05'48" / 06'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'01" (+00'33") | 1000 / 1000 |
| 2 | | 05'54" (+00'26") | 1000 / 2000 |
| 3 | | 05'43" (+00'15") | 1000 / 3000 |
| 4 | | 05'35" (+00'07") | 1000 / 4000 |
| 5 | | 05'35" (+00'07") | 1000 / 5000 |
| 6 | | 05'40" (+00'12") | 1000 / 6000 |
| 7 | | 05'28" | 1000 / 7000 |
| 8 | | 05'30" (+00'02") | 1000 / 8000 |
| 9 | | 05'37" (+00'09") | 1000 / 9000 |
| 10 | | 05'31" (+00'03") | 1000 / 10000 |
| 11 | | 05'29" (+00'01") | 1000 / 11000 |
| 12 | | 05'43" (+00'15") | 1000 / 12000 |
| 13 | | 05'33" (+00'05") | 1000 / 13000 |
| 14 | | 05'32" (+00'04") | 1000 / 14000 |
| 15 | | 05'42" (+00'14") | 1000 / 15000 |
| 16 | | 05'33" (+00'05") | 1000 / 16000 |
| 17 | | 05'31" (+00'03") | 1000 / 17000 |
| 18 | | 05'30" (+00'02") | 1000 / 18000 |
| 19 | | 05'35" (+00'07") | 1000 / 19000 |
| 20 | | 05'41" (+00'13") | 1000 / 20000 |
| 21 | | 05'40" (+00'12") | 1000 / 21000 |
| 22 | | 06'12" (+00'44") | 1000 / 22000 |
| 23 | | 05'53" (+00'25") | 1000 / 23000 |
| 24 | | 05'46" (+00'18") | 1000 / 24000 |
| 25 | | 05'56" (+00'28") | 1000 / 25000 |
| 26 | | 06'04" (+00'36") | 1000 / 26000 |
| 27 | | 05'55" (+00'27") | 1000 / 27000 |
| 28 | | 05'41" (+00'13") | 1000 / 28000 |
| 29 | | 05'39" (+00'11") | 1000 / 29000 |
| 30 | | 05'57" (+00'29") | 1000 / 30000 |
| 31 | | 05'32" (+00'04") | 1000 / 31000 |
| 32 | | 06'13" (+00'45") | 1000 / 32000 |
| 33 | | 05'44" (+00'16") | 1000 / 33000 |
| 34 | | 05'55" (+00'27") | 1000 / 34000 |
| 35 | | 05'50" (+00'22") | 1000 / 35000 |
| 36 | | 05'35" (+00'07") | 1000 / 36000 |
| 37 | | 05'58" (+00'30") | 1000 / 37000 |
| 38 | | 05'56" (+00'28") | 1000 / 38000 |
| 39 | | 05'34" (+00'06") | 1000 / 39000 |
| 40 | | 05'55" (+00'27") | 1000 / 40000 |
| 41 | | 05'59" (+00'31") | 1000 / 41000 |
| 42 | | 05'47" (+00'19") | 1000 / 42000 |
| 43 | | 06'09" (+00'41") | 548 / 42548 |
11/21(日)午後夕晴東風15∼10℃ 脱力距離走439m 赤岩₌深沢≏市町=自≣耳取⁼(市;.常田入口3.2km*4周) 5㎞28:50,10㎞56:38,15㎞1:24:40,20㎞1:52:32,25㎞2:22:02,30㎞2:51:21,35㎞3:20:38,40㎞3:49:39,42.548㎞3:04:4, a5:45,/㎞ 2101kc a157bp m188bp 5.0or 0.6mn 181sp 96㎝ 44028歩 Pace:6'01"5'54"5'44"5'35"5'36"5'40"5'28"5'31"5'38"5'32"5'29"5'44"5'33"5'33"5'43"5'33"5'32"5'31"5'35"5'41"5'40"6'12"5'54"5'46"5'57"6'04"5'55"5'42"5'40"5'58"5'33"6'13"5'44"5'56"5'50"5'36"5'59"5'56"5'34"5'55"6'00"5'48"3'22"
午後から夕方迄 薄曇り 東風で 脱力距離走を行う 自宅から森山西を通り 市と常田の周回コースを 時計周り４周して財布を落としたので見つけながら戻り ハーフ1:59:15, 無かったのでまた耳取へ走っていると警察から電話があり財布が届いているので 再度復路を走り小諸駅前の交番に着いて 手続きをして戻して頂いた！ 脈は前半は高めの有酸素域で後半は時々高くなった 平均ペースは5:45/㎞で 右膝の痛みは先週より少しずつ回復している 最初と休息後と最後はぺースが上がらなかった 今週で 日曜と月曜と水曜に少し空いたが 64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 |
11月累積里程 :
407.36 km 
ナイキ エア ズーム ポメロ 累積 :
1561.7 kmTCX 2.0 上傳 | 8 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'01" | 00:06'01" |
| 2 | 05'54" | 00:11'55" |
| 3 | 05'44" | 00:17'39" |
| 4 | 05'35" | 00:23'14" |
| 5 | 05'36" | 00:28'50" |
| 6 | 05'40" | 00:34'30" |
| 7 | 05'28" | 00:39'58" |
| 8 | 05'31" | 00:45'29" |
| 9 | 05'38" | 00:51'07" |
| 10 | 05'32" | 00:56'39" |
| 11 | 05'29" | 01:02'08" |
| 12 | 05'44" | 01:07'52" |
| 13 | 05'33" | 01:13'25" |
| 14 | 05'33" | 01:18'58" |
| 15 | 05'43" | 01:24'41" |
| 16 | 05'33" | 01:30'14" |
| 17 | 05'32" | 01:35'46" |
| 18 | 05'31" | 01:41'17" |
| 19 | 05'35" | 01:46'52" |
| 20 | 05'41" | 01:52'33" |
| 21 | 05'40" | 01:58'13" |
| 22 | 08'58" | 02:07'11" |
| 23 | 05'54" | 02:13'05" |
| 24 | 05'46" | 02:18'51" |
| 25 | 05'57" | 02:24'48" |
| 26 | 06'04" | 02:30'52" |
| 27 | 08'20" | 02:39'12" |
| 28 | 05'42" | 02:44'54" |
| 29 | 05'40" | 02:50'34" |
| 30 | 07'48" | 02:58'22" |
| 31 | 05'33" | 03:03'55" |
| 32 | 34'51" | 03:38'46" |
| 33 | 05'44" | 03:44'30" |
| 34 | 05'56" | 03:50'26" |
| 35 | 05'50" | 03:56'16" |
| 36 | 05'36" | 04:01'52" |
| 37 | 05'59" | 04:07'51" |
| 38 | 06'16" | 04:14'07" |
| 39 | 05'34" | 04:19'41" |
| 40 | 05'55" | 04:25'36" |
| 41 | 06'00" | 04:31'36" |
| 42 | 05'48" | 04:37'24" |
| 42.5 | 06'08" | 04:40'46" |
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