31.0 km | 03:30:16 | 06:46/km日期: 2015-12-09 07:48 - 總爬升: 365 m - 地點: 石門水庫 - 天氣: 晴 - 平均心率: 140 - 卡路里: 1983 Cal - 溫度: 21°C - 濕度: 75%
Pace: 06'56" / 06'32" / 06'56" / 06'20" / 05'56" / 05'52" / 05'36" / 06'22" / 05'52" / 05'40" / 06'07" / 06'17" / 08'45" / 06'37" / 06'28" / 06'40" / 07'32" / 06'52" / 06'49" / 06'40" / 06'56" / 06'32" / 06'41" / 07'08" / 07'10" / 06'40" / 08'15" / 07'43" / 07'56" / 07'53" / 06'17" / 07'37" /
今日讓雙腳適應長距離,準備明年日月潭環湖作訓練,帶一些補給(巧克力跟水)在身上,體力透支可補體力結果這樣跑起來還不錯.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
12月累積里程 :
250.35 km New balance MT350 OG3 累積 :
1171.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'56" | 00:06'56" |
2 | 06'32" | 00:13'28" |
3 | 06'56" | 00:20'24" |
4 | 06'20" | 00:26'44" |
5 | 05'56" | 00:32'40" |
6 | 05'52" | 00:38'32" |
7 | 05'36" | 00:44'08" |
8 | 06'22" | 00:50'30" |
9 | 05'52" | 00:56'22" |
10 | 05'40" | 01:02'02" |
11 | 06'07" | 01:08'09" |
12 | 06'17" | 01:14'26" |
13 | 08'45" | 01:23'11" |
14 | 06'37" | 01:29'48" |
15 | 06'28" | 01:36'16" |
16 | 06'40" | 01:42'56" |
17 | 07'32" | 01:50'28" |
18 | 06'52" | 01:57'20" |
19 | 06'49" | 02:04'09" |
20 | 06'40" | 02:10'49" |
21 | 06'56" | 02:17'45" |
22 | 06'32" | 02:24'17" |
23 | 06'41" | 02:30'58" |
24 | 07'08" | 02:38'06" |
25 | 07'10" | 02:45'16" |
26 | 06'40" | 02:51'56" |
27 | 08'15" | 03:00'11" |
28 | 07'43" | 03:07'54" |
29 | 07'56" | 03:15'50" |
30 | 07'53" | 03:23'43" |
31 | 06'17" | 03:30'00" |
31.0 | 07'37" | 03:30'16" |