32.0 km | 02:36:06 | 04:52/km日期: 2016-01-10 07:35 - 總爬升: 181 m - 地點: 美堤河濱至關渡大橋來回 - 平均心率: 146 - 卡路里: 1902 Cal - 溫度: 16°C - 濕度: 82%
Pace: 06'38" / 04'58" / 04'54" / 04'58" / 04'52" / 04'56" / 04'57" / 04'54" / 06'43" / 05'01" / 05'02" / 04'55" / 04'59" / 04'50" / 04'54" / 07'19" / 11'57" / 04'54" / 04'57" / 04'57" / 04'47" / 04'51" / 04'51" / 04'44" / 07'31" / 04'46" / 04'51" / 04'45" / 04'40" / 04'46" / 07'36" / 04'13" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'29" (+01'17") | 1000 / 1000 |
2 | | 04'57" (+00'45") | 1000 / 2000 |
3 | | 04'54" (+00'42") | 1000 / 3000 |
4 | | 04'57" (+00'45") | 1000 / 4000 |
5 | | 04'52" (+00'40") | 1000 / 5000 |
6 | | 04'55" (+00'43") | 1000 / 6000 |
7 | | 04'56" (+00'44") | 1000 / 7000 |
8 | | 04'54" (+00'42") | 1000 / 8000 |
9 | | 04'54" (+00'42") | 1000 / 9000 |
10 | | 05'00" (+00'48") | 1000 / 10000 |
11 | | 05'02" (+00'50") | 1000 / 11000 |
12 | | 04'54" (+00'42") | 1000 / 12000 |
13 | | 04'58" (+00'46") | 1000 / 13000 |
14 | | 04'50" (+00'38") | 1000 / 14000 |
15 | | 04'53" (+00'41") | 1000 / 15000 |
16 | | 04'53" (+00'41") | 1000 / 16000 |
17 | | 05'05" (+00'53") | 1000 / 17000 |
18 | | 04'54" (+00'42") | 1000 / 18000 |
19 | | 04'56" (+00'44") | 1000 / 19000 |
20 | | 04'56" (+00'44") | 1000 / 20000 |
21 | | 04'47" (+00'35") | 1000 / 21000 |
22 | | 04'51" (+00'39") | 1000 / 22000 |
23 | | 04'50" (+00'38") | 1000 / 23000 |
24 | | 04'43" (+00'31") | 1000 / 24000 |
25 | | 04'44" (+00'32") | 1000 / 25000 |
26 | | 04'45" (+00'33") | 1000 / 26000 |
27 | | 04'50" (+00'38") | 1000 / 27000 |
28 | | 04'44" (+00'32") | 1000 / 28000 |
29 | | 04'40" (+00'28") | 1000 / 29000 |
30 | | 04'45" (+00'33") | 1000 / 30000 |
31 | | 04'43" (+00'31") | 1000 / 31000 |
32 | | 04'12" | 1000 / 32000 |
33 | | 03'17" | 15 / 32015 |
波馬倒數98天
階段:速度培養期第一週
課表: Long Run 32K
狀態: 馬拉松是長距離有氧運動,即使在速度培養期每週日的長跑也不能廢。前8K跑得不順暢,腿力恢復似乎不太足夠,10K過後慢慢調整回來,進入巡航模式後腿部沉重的感覺就消失了。在短暫休息後,後半段也能均速完成最後1K加速到4"12,再度完成一次成功的訓練。跑完後,除了早起想睡覺外,感覺疲累感很低,腿部跟髖部亦沒有不適,隔日行走幾乎無感,確認肌力與耐力也提升了一個檔次,下週長跑可以在增加一點強度了。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
1月累積里程 :
271.17 km MIZUNO WAVE SPACER DYNA 2 累積 :
914.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'38" | 00:06'38" |
2 | 04'58" | 00:11'36" |
3 | 04'54" | 00:16'30" |
4 | 04'58" | 00:21'28" |
5 | 04'52" | 00:26'20" |
6 | 04'56" | 00:31'16" |
7 | 04'57" | 00:36'13" |
8 | 04'54" | 00:41'07" |
9 | 06'43" | 00:47'50" |
10 | 05'01" | 00:52'51" |
11 | 05'02" | 00:57'53" |
12 | 04'55" | 01:02'48" |
13 | 04'59" | 01:07'47" |
14 | 04'50" | 01:12'37" |
15 | 04'54" | 01:17'31" |
16 | 07'19" | 01:24'50" |
17 | 11'57" | 01:36'47" |
18 | 04'54" | 01:41'41" |
19 | 04'57" | 01:46'38" |
20 | 04'57" | 01:51'35" |
21 | 04'47" | 01:56'22" |
22 | 04'51" | 02:01'13" |
23 | 04'51" | 02:06'04" |
24 | 04'44" | 02:10'48" |
25 | 07'31" | 02:18'19" |
26 | 04'46" | 02:23'05" |
27 | 04'51" | 02:27'56" |
28 | 04'45" | 02:32'41" |
29 | 04'40" | 02:37'21" |
30 | 04'46" | 02:42'07" |
31 | 07'36" | 02:49'43" |
32 | 04'13" | 02:53'56" |
32.0 | 03'09" | 02:53'59" |