12.2 km | 01:00:53 | 05:00/km日期: 2019-11-19 18:46 - 地點: 國立交通大學操場 - 天氣: 狂風亂舞 - 平均心率: 166 - 卡路里: 807 Cal - 平均步頻: 180
Pace: 04'36" / 04'33" / 04'30" / 04'33" / 04'30" / 06'43" / 04'45" / 04'31" / 04'34" / 04'35" / 04'58" / 06'56" / 06'45" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'39" (+00'18") | 396 / 396 |
2 | | 04'34" (+00'13") | 400 / 797 |
3 | | 04'33" (+00'12") | 405 / 1202 |
4 | | 04'33" (+00'12") | 398 / 1601 |
5 | | 04'30" (+00'09") | 405 / 2006 |
6 | | 04'34" (+00'13") | 404 / 2410 |
7 | | 04'29" (+00'08") | 403 / 2813 |
8 | | 04'26" (+00'05") | 408 / 3222 |
9 | | 04'31" (+00'10") | 407 / 3629 |
10 | | 04'36" (+00'15") | 397 / 4027 |
11 | | 04'35" (+00'14") | 401 / 4428 |
12 | | 04'28" (+00'07") | 405 / 4834 |
13 | | 04'21" | 204 / 5038 |
14 | | 07'13" (+02'52") | 208 / 5247 |
15 | | 06'31" (+02'10") | 420 / 5667 |
16 | | 06'42" (+02'21") | 410 / 6078 |
17 | | 04'40" (+00'19") | 399 / 6477 |
18 | | 04'38" (+00'17") | 400 / 6878 |
19 | | 04'34" (+00'13") | 405 / 7283 |
20 | | 04'26" (+00'05") | 409 / 7692 |
21 | | 04'31" (+00'10") | 403 / 8096 |
22 | | 04'37" (+00'16") | 398 / 8495 |
23 | | 04'34" (+00'13") | 402 / 8897 |
24 | | 04'31" (+00'10") | 408 / 9305 |
25 | | 04'34" (+00'13") | 405 / 9711 |
26 | | 04'42" (+00'21") | 405 / 10116 |
27 | | 04'54" (+00'33") | 405 / 10522 |
28 | | 05'03" (+00'42") | 401 / 10924 |
29 | | 04'47" (+00'26") | 198 / 11122 |
30 | | 07'52" (+03'31") | 212 / 11335 |
31 | | 07'05" (+02'44") | 416 / 11752 |
32 | | 06'52" (+02'31") | 419 / 12171 |
2 x 5km, target pace 4:30~4:35(1:48~1:50/400m), R 1km
1st 5km: 22:53 (R 7:00) (5km PB)
2nd 5km: 23:29 (R 7:31)
第2趟最後1 Mile爆掉,要不是龍森哥在旁邊鼓勵我,其實超想放棄......囧,感覺是稍微有點退步,但至少證明還有辦法跑點速度,就看明後天恢復的狀況了,太糟的話可能到比賽前都輕鬆跑不管了......0rz
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 | 146~165 | 79~89% |
3:T乳酸耐力區 | 165~171 | 89~92% |
4:A無氧耐力區 | 171~181 | 92~97.5% |
5:I最大耗氧區 | 181~186 | 97.5~100% |
最大心率為186 點此去設定最大心率 |
11月累積里程 :
308.51 km adidas adizero tempo 9 累積 :
1215.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'36" | 00:04'36" |
2 | 04'33" | 00:09'09" |
3 | 04'30" | 00:13'39" |
4 | 04'33" | 00:18'12" |
5 | 04'30" | 00:22'42" |
6 | 06'43" | 00:29'25" |
7 | 04'45" | 00:34'10" |
8 | 04'31" | 00:38'41" |
9 | 04'34" | 00:43'15" |
10 | 04'35" | 00:47'50" |
11 | 04'58" | 00:52'48" |
12 | 06'56" | 00:59'44" |
12.2 | 06'42" | 01:00'53" |