30.0 km | 02:36:17 | 05:12/km日期: 2022-09-18 05:32 - 總爬升: 231 m - 地點: 央大校園 - 天氣: 涼 - 平均心率: 139 - 卡路里: 1977 Cal - 平均步頻: 176 - 溫度: 25°C - 濕度: 91%
Pace: 10'42" / 05'32" / 05'17" / 05'08" / 05'13" / 05'18" / 05'09" / 05'04" / 05'03" / 05'08" / 05'38" / 05'13" / 05'06" / 05'03" / 05'15" / 05'03" / 06'02" / 05'16" / 05'08" / 05'02" / 05'02" / 05'06" / 06'20" / 05'08" / 05'04" / 05'08" / 05'03" / 05'49" / 05'16" / 05'12" / 08'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'20" (+01'19") | 1000 / 1000 |
2 | | 05'32" (+00'31") | 1000 / 2000 |
3 | | 05'17" (+00'16") | 1000 / 3000 |
4 | | 05'08" (+00'07") | 1000 / 4000 |
5 | | 05'12" (+00'11") | 1000 / 5000 |
6 | | 05'18" (+00'17") | 1000 / 6000 |
7 | | 05'08" (+00'07") | 1000 / 7000 |
8 | | 05'04" (+00'03") | 1000 / 8000 |
9 | | 05'02" (+00'01") | 1000 / 9000 |
10 | | 05'08" (+00'07") | 1000 / 10000 |
11 | | 05'12" (+00'11") | 1000 / 11000 |
12 | | 05'12" (+00'11") | 1000 / 12000 |
13 | | 05'06" (+00'05") | 1000 / 13000 |
14 | | 05'03" (+00'02") | 1000 / 14000 |
15 | | 05'14" (+00'13") | 1000 / 15000 |
16 | | 05'03" (+00'02") | 1000 / 16000 |
17 | | 05'10" (+00'09") | 1000 / 17000 |
18 | | 05'15" (+00'14") | 1000 / 18000 |
19 | | 05'08" (+00'07") | 1000 / 19000 |
20 | | 05'01" | 1000 / 20000 |
21 | | 05'02" (+00'01") | 1000 / 21000 |
22 | | 05'06" (+00'05") | 1000 / 22000 |
23 | | 05'20" (+00'19") | 1000 / 23000 |
24 | | 05'08" (+00'07") | 1000 / 24000 |
25 | | 05'04" (+00'03") | 1000 / 25000 |
26 | | 05'07" (+00'06") | 1000 / 26000 |
27 | | 05'03" (+00'02") | 1000 / 27000 |
28 | | 05'11" (+00'10") | 1000 / 28000 |
29 | | 05'16" (+00'15") | 1000 / 29000 |
30 | | 05'11" (+00'10") | 1000 / 30000 |
31 | | 07'41" (+02'40") | 4 / 30004 |
出關後第一個長距離,也是今年自主練習最長的距離,起跑前就想要不要求快,努力完成設定的目標就好,感謝建民的一路稳定配速陪跑拉迪賽,建成麻油雞雨橙的前導開路(說好530配速都是騙人的~),半馬完成後開始有疲勞感但最後還是有撐完,完成預設的目標雖然不快但還是很開心~
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 | 142~161 | 79~89% |
3:T乳酸耐力區 | 161~166 | 89~92% |
4:A無氧耐力區 | 166~176 | 92~97.5% |
5:I最大耗氧區 | 176~181 | 97.5~100% |
最大心率為181 點此去設定最大心率 |
9月累積里程 :
324.61 km Nike Nike Air Zoom Tempo Next% 累積 :
795.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 10'42" | 00:10'42" |
2 | 05'32" | 00:16'14" |
3 | 05'17" | 00:21'31" |
4 | 05'08" | 00:26'39" |
5 | 05'13" | 00:31'52" |
6 | 05'18" | 00:37'10" |
7 | 05'09" | 00:42'19" |
8 | 05'04" | 00:47'23" |
9 | 05'03" | 00:52'26" |
10 | 05'08" | 00:57'34" |
11 | 05'38" | 01:03'12" |
12 | 05'13" | 01:08'25" |
13 | 05'06" | 01:13'31" |
14 | 05'03" | 01:18'34" |
15 | 05'15" | 01:23'49" |
16 | 05'03" | 01:28'52" |
17 | 06'02" | 01:34'54" |
18 | 05'16" | 01:40'10" |
19 | 05'08" | 01:45'18" |
20 | 05'02" | 01:50'20" |
21 | 05'02" | 01:55'22" |
22 | 05'06" | 02:00'28" |
23 | 06'20" | 02:06'48" |
24 | 05'08" | 02:11'56" |
25 | 05'04" | 02:17'00" |
26 | 05'08" | 02:22'08" |
27 | 05'03" | 02:27'11" |
28 | 05'49" | 02:33'00" |
29 | 05'16" | 02:38'16" |
30 | 05'12" | 02:43'28" |
30.0 | 07'27" | 02:43'30" |