18.0 km | 01:42:33 | 05:41/km日期: 2016-02-21 16:39 - 總爬升: 217 m - 地點: 交大 - 天氣: 涼 - 平均心率: 169 - 卡路里: 1102 Cal - 溫度: 15°C - 濕度: 73%
Pace: 03'41" / 05'31" / 05'51" / 05'13" / 05'48" / 05'18" / 05'49" / 05'33" / 05'50" / 07'36" / 05'58" / 05'58" / 05'56" / 05'50" / 05'39" / 05'40" / 05'43" / 05'23" / 04'32" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'40" (+00'27") | 1000 / 1000 |
2 | | 05'30" (+00'17") | 1000 / 2000 |
3 | | 05'50" (+00'37") | 1000 / 3000 |
4 | | 05'13" | 1000 / 4000 |
5 | | 05'48" (+00'35") | 1000 / 5000 |
6 | | 05'17" (+00'04") | 1000 / 6000 |
7 | | 05'49" (+00'36") | 1000 / 7000 |
8 | | 05'33" (+00'20") | 1000 / 8000 |
9 | | 05'50" (+00'37") | 1000 / 9000 |
10 | | 05'52" (+00'39") | 1000 / 10000 |
11 | | 05'58" (+00'45") | 1000 / 11000 |
12 | | 05'56" (+00'43") | 1000 / 12000 |
13 | | 05'55" (+00'42") | 1000 / 13000 |
14 | | 05'50" (+00'37") | 1000 / 14000 |
15 | | 05'39" (+00'26") | 1000 / 15000 |
16 | | 05'38" (+00'25") | 1000 / 16000 |
17 | | 05'43" (+00'30") | 1000 / 17000 |
18 | | 05'23" (+00'10") | 1000 / 18000 |
19 | | 04'53" | 10 / 18010 |
距離3/6寶山橘子半馬賽倒數14天,今天到交大校園練習爬坡+LFD訓練,共完成校園6圈(2.2km×6)+操場外圈10圈(460m×10)共完成18km,總爬升157m,均速5′42″/km,平均心率169bpm(太高),平均步頻177spm,整體狀況還算良好(無傷痛且腿也不痠),接下來兩周進入減量周,盡量於賽前調整最佳狀態。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
2月累積里程 :
194.97 km mizuno RIDER 18 累積 :
1131.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'41" | 00:03'41" |
2 | 05'31" | 00:09'12" |
3 | 05'51" | 00:15'03" |
4 | 05'13" | 00:20'16" |
5 | 05'48" | 00:26'04" |
6 | 05'18" | 00:31'22" |
7 | 05'49" | 00:37'11" |
8 | 05'33" | 00:42'44" |
9 | 05'50" | 00:48'34" |
10 | 07'36" | 00:56'10" |
11 | 05'58" | 01:02'08" |
12 | 05'58" | 01:08'06" |
13 | 05'56" | 01:14'02" |
14 | 05'50" | 01:19'52" |
15 | 05'39" | 01:25'31" |
16 | 05'40" | 01:31'11" |
17 | 05'43" | 01:36'54" |
18 | 05'23" | 01:42'17" |
18.0 | 04'33" | 01:42'20" |