64.4 km | 07:32:09 | 07:01/km日期: 2015-08-15 05:06 - 總爬升: 182 m - 地點: 成功國小~竹圍漁港 - 平均心率: 140 - 卡路里: 3172 Cal - 溫度: 26°C - 濕度: 70%
Pace: 05'50" / 05'55" / 05'32" / 05'51" / 05'49" / 05'36" / 05'58" / 05'57" / 05'52" / 10'04" / 05'45" / 06'03" / 06'11" / 06'12" / 06'05" / 06'04" / 07'27" / 07'34" / 05'08" / 05'29" / 06'57" / 05'42" / 05'47" / 05'41" / 05'46" / 05'35" / 05'33" / 06'46" / 05'58" / 05'43" / 05'58" / 30'38" / 05'58" / 06'16" / 06'47" / 05'51" / 07'28" / 06'09" / 05'53" / 06'05" / 06'16" / 06'56" / 06'09" / 08'16" / 06'17" / 05'46" / 07'17" / 06'53" / 07'06" / 07'50" / 06'15" / 06'15" / 12'44" / 10'13" / 09'11" / 07'15" / 08'16" / 05'59" / 08'10" / 06'32" / 06'39" / 07'28" / 07'30" / 06'58" / 07'07" /
145bpm之19&如來神掌LSD:
今天由老婆騎機車載兒子當補給隊, 主要訓練LSD所以將心率控制在135~145區間,去程沒太陽好跑回程太陽出來變相
為耐熱訓練,今天比上次好多了回程60k後大太陽在河濱還是能跑起來只是心率會偏高,繼續努力~~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 118~144 | 65~79% |
2:M馬拉松配速區 | 144~162 | 79~89% |
3:T乳酸耐力區 | 162~168 | 89~92% |
4:A無氧耐力區 | 168~178 | 92~97.5% |
5:I最大耗氧區 | 178~183 | 97.5~100% |
最大心率為183 點此去設定最大心率 |
8月累積里程 :
546.39 km 母子鱷魚 Y拖2代橘 累積 :
1137.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'50" | 00:05'50" |
2 | 05'55" | 00:11'45" |
3 | 05'32" | 00:17'17" |
4 | 05'51" | 00:23'08" |
5 | 05'49" | 00:28'57" |
6 | 05'36" | 00:34'33" |
7 | 05'58" | 00:40'31" |
8 | 05'57" | 00:46'28" |
9 | 05'52" | 00:52'20" |
10 | 10'04" | 01:02'24" |
11 | 05'45" | 01:08'09" |
12 | 06'03" | 01:14'12" |
13 | 06'11" | 01:20'23" |
14 | 06'12" | 01:26'35" |
15 | 06'05" | 01:32'40" |
16 | 06'04" | 01:38'44" |
17 | 07'27" | 01:46'11" |
18 | 07'34" | 01:53'45" |
19 | 05'08" | 01:58'53" |
20 | 05'29" | 02:04'22" |
21 | 06'57" | 02:11'19" |
22 | 05'42" | 02:17'01" |
23 | 05'47" | 02:22'48" |
24 | 05'41" | 02:28'29" |
25 | 05'46" | 02:34'15" |
26 | 05'35" | 02:39'50" |
27 | 05'33" | 02:45'23" |
28 | 06'46" | 02:52'09" |
29 | 05'58" | 02:58'07" |
30 | 05'43" | 03:03'50" |
31 | 05'58" | 03:09'48" |
32 | 30'38" | 03:40'26" |
33 | 05'58" | 03:46'24" |
34 | 06'16" | 03:52'40" |
35 | 06'47" | 03:59'27" |
36 | 05'51" | 04:05'18" |
37 | 07'28" | 04:12'46" |
38 | 06'09" | 04:18'55" |
39 | 05'53" | 04:24'48" |
40 | 06'05" | 04:30'53" |
41 | 06'16" | 04:37'09" |
42 | 06'56" | 04:44'05" |
43 | 06'09" | 04:50'14" |
44 | 08'16" | 04:58'30" |
45 | 06'17" | 05:04'47" |
46 | 05'46" | 05:10'33" |
47 | 07'17" | 05:17'50" |
48 | 06'53" | 05:24'43" |
49 | 07'06" | 05:31'49" |
50 | 07'50" | 05:39'39" |
51 | 06'15" | 05:45'54" |
52 | 06'15" | 05:52'09" |
53 | 12'44" | 06:04'53" |
54 | 10'13" | 06:15'06" |
55 | 09'11" | 06:24'17" |
56 | 07'15" | 06:31'32" |
57 | 08'16" | 06:39'48" |
58 | 05'59" | 06:45'47" |
59 | 08'10" | 06:53'57" |
60 | 06'32" | 07:00'29" |
61 | 06'39" | 07:07'08" |
62 | 07'28" | 07:14'36" |
63 | 07'30" | 07:22'06" |
64 | 06'58" | 07:29'04" |
64.4 | 07'07" | 07:32'09" |