| 渣打馬前的期中測驗
前30K保持的不錯但後面逐漸掉速
37K後發生小腿抽筋持續到終點
繼續訓練朝自己設定的目標前進 賽前宣言: 再試一次 賽後評分: 溫度氣候不錯 給 4 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 117~142 | 65~79% | 2:M馬拉松配速區 | 142~160 | 79~89% | 3:T乳酸耐力區 | 160~165 | 89~92% | 4:A無氧耐力區 | 165~175 | 92~97.5% | 5:I最大耗氧區 | 175~180 | 97.5~100% | 最大心率為180 點此去設定最大心率 |
12月累積里程 : 356.36 km NIKE ZOOMX VAPORFLA NEXT% 累積 : 192.0 kmMW Watch 上傳 | 2 years ago 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 04'18" | 00:04'18" | 2 | 04'00" | 00:08'18" | 3 | 04'10" | 00:12'28" | 4 | 04'05" | 00:16'33" | 5 | 04'13" | 00:20'46" | 6 | 04'02" | 00:24'48" | 7 | 04'10" | 00:28'58" | 8 | 04'10" | 00:33'08" | 9 | 04'06" | 00:37'14" | 10 | 04'08" | 00:41'22" | 11 | 04'10" | 00:45'32" | 12 | 04'09" | 00:49'41" | 13 | 04'10" | 00:53'51" | 14 | 04'03" | 00:57'54" | 15 | 04'14" | 01:02'08" | 16 | 04'13" | 01:06'21" | 17 | 04'13" | 01:10'34" | 18 | 04'15" | 01:14'49" | 19 | 04'15" | 01:19'04" | 20 | 04'10" | 01:23'14" | 21 | 04'14" | 01:27'28" | 22 | 04'18" | 01:31'46" | 23 | 04'18" | 01:36'04" | 24 | 04'27" | 01:40'31" | 25 | 04'17" | 01:44'48" | 26 | 04'23" | 01:49'11" | 27 | 04'10" | 01:53'21" | 28 | 04'24" | 01:57'45" | 29 | 04'20" | 02:02'05" | 30 | 04'22" | 02:06'27" | 31 | 04'32" | 02:10'59" | 32 | 04'29" | 02:15'28" | 33 | 04'55" | 02:20'23" | 34 | 04'26" | 02:24'49" | 35 | 04'46" | 02:29'35" | 36 | 05'13" | 02:34'48" | 37 | 04'45" | 02:39'33" | 38 | 04'39" | 02:44'12" | 39 | 05'32" | 02:49'44" | 40 | 05'21" | 02:55'05" | 41 | 05'13" | 03:00'18" | 42 | 04'51" | 03:05'09" | 43 | 04'52" | 03:10'01" | 42.2 | 00'-9" | 03:10'09" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|