30.0 km | 03:00:58 | 06:01/km日期: 2014-12-11 13:52 - 總爬升: 132 m - 地點: 三民公園40圈 - 天氣: 毛毛雨 - 平均心率: 22 - 卡路里: 2691 Cal - 溫度: 15°C - 濕度: 95%
Pace: 06'13" / 06'05" / 05'54" / 05'53" / 05'51" / 05'41" / 05'41" / 05'45" / 05'38" / 05'36" / 05'41" / 05'39" / 05'42" / 06'20" / 05'41" / 05'44" / 05'43" / 05'46" / 05'47" / 05'55" / 05'51" / 06'01" / 06'10" / 06'12" / 06'14" / 06'18" / 06'25" / 07'27" / 06'38" / 06'26" / 254'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'11" (+00'35") | 997 / 997 |
2 | | 06'04" (+00'28") | 1011 / 2009 |
3 | | 05'55" (+00'19") | 1001 / 3010 |
4 | | 05'52" (+00'16") | 1007 / 4018 |
5 | | 05'49" (+00'13") | 1009 / 5028 |
6 | | 05'43" (+00'07") | 997 / 6025 |
7 | | 05'40" (+00'04") | 1010 / 7036 |
8 | | 05'43" (+00'07") | 1001 / 8038 |
9 | | 05'36" | 1000 / 9038 |
10 | | 05'37" (+00'01") | 1006 / 10045 |
11 | | 05'39" (+00'03") | 1003 / 11049 |
12 | | 05'40" (+00'04") | 1007 / 12056 |
13 | | 05'41" (+00'05") | 1002 / 13059 |
14 | | 06'21" (+00'45") | 1002 / 14061 |
15 | | 05'41" (+00'05") | 1010 / 15072 |
16 | | 05'44" (+00'08") | 1002 / 16075 |
17 | | 05'42" (+00'06") | 1004 / 17080 |
18 | | 05'45" (+00'09") | 1004 / 18084 |
19 | | 05'47" (+00'11") | 1003 / 19087 |
20 | | 05'54" (+00'18") | 1003 / 20090 |
21 | | 05'52" (+00'16") | 1007 / 21098 |
22 | | 06'01" (+00'25") | 1006 / 22105 |
23 | | 06'08" (+00'32") | 1004 / 23109 |
24 | | 06'13" (+00'37") | 1006 / 24116 |
25 | | 06'15" (+00'39") | 1006 / 25122 |
26 | | 06'16" (+00'40") | 1000 / 26123 |
27 | | 06'27" (+00'51") | 999 / 27122 |
28 | | 07'26" (+01'50") | 1015 / 28137 |
29 | | 06'36" (+01'00") | 1007 / 29145 |
30 | | 06'27" (+00'51") | 998 / 30144 |
第六次30k練習
今天中餐小康是加ㄌ興奮劑
還是出門前美女ㄧ句加油溫暖我ㄉ心
前21k居然想挑戰好久沒達成ㄉsub2
13~4k GPS居然收不到訊號
停下來調整耽誤近1min
破二應該無望有點放鬆
目標改30k=3hr內
23k又巧遇Joel當時快撐不住ㄌ
進廠補水...又拿著寶特瓶跑到27k
想說把水喝完好ㄌ...這時Joel追上來ㄌ
有人陪跑閒聊中最後3kㄧ下就撐過去ㄌ
停錶後發現多出58sec...有點可惜
不過已經比之前312進步快12min
扣除中間GPS收不到訊號耽誤ㄉ時間
今天應該30k=3hr達標
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 107~130 | 65~79% |
2:M馬拉松配速區 | 130~146 | 79~89% |
3:T乳酸耐力區 | 146~151 | 89~92% |
4:A無氧耐力區 | 151~160 | 92~97.5% |
5:I最大耗氧區 | 160~165 | 97.5~100% |
最大心率為165 點此去設定最大心率 |
12月累積里程 :
155.29 km ![](images/shoe.png)
ASICS TARTHERZEAL 藍 累積 :
473.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'13" | 00:06'13" |
2 | 06'05" | 00:12'18" |
3 | 05'54" | 00:18'12" |
4 | 05'53" | 00:24'05" |
5 | 05'51" | 00:29'56" |
6 | 05'41" | 00:35'37" |
7 | 05'41" | 00:41'18" |
8 | 05'45" | 00:47'03" |
9 | 05'38" | 00:52'41" |
10 | 05'36" | 00:58'17" |
11 | 05'41" | 01:03'58" |
12 | 05'39" | 01:09'37" |
13 | 05'42" | 01:15'19" |
14 | 06'20" | 01:21'39" |
15 | 05'41" | 01:27'20" |
16 | 05'44" | 01:33'04" |
17 | 05'43" | 01:38'47" |
18 | 05'46" | 01:44'33" |
19 | 05'47" | 01:50'20" |
20 | 05'55" | 01:56'15" |
21 | 05'51" | 02:02'06" |
22 | 06'01" | 02:08'07" |
23 | 06'10" | 02:14'17" |
24 | 06'12" | 02:20'29" |
25 | 06'14" | 02:26'43" |
26 | 06'18" | 02:33'01" |
27 | 06'25" | 02:39'26" |
28 | 07'27" | 02:46'53" |
29 | 06'38" | 02:53'31" |
30 | 06'26" | 02:59'57" |
30.0 | 254'09" | 03:00'58" |