24.4 km | 01:55:28 | 04:43/km日期: 2012-10-13 16:26 - 總爬升: 145 m - 地點: 湖口鄉省道 - 天氣: 涼爽,風大 - 平均心率: 170 - 卡路里: 1472 Cal
Pace: 04'06" / 04'16" / 04'25" / 04'35" / 04'46" / 04'49" / 04'44" / 04'47" / 04'48" / 04'31" / 04'34" / 04'40" / 04'49" / 04'56" / 04'47" / 04'53" / 04'44" / 04'48" / 04'55" / 04'35" / 04'34" / 04'43" / 05'11" / 05'16" / 05'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'04" | 1013 / 1013 |
| 2 | | 04'17" (+00'13") | 1003 / 2017 |
| 3 | | 04'24" (+00'20") | 1000 / 3018 |
| 4 | | 04'35" (+00'31") | 999 / 4017 |
| 5 | | 04'46" (+00'42") | 1003 / 5021 |
| 6 | | 04'49" (+00'45") | 999 / 6021 |
| 7 | | 04'41" (+00'37") | 1000 / 7021 |
| 8 | | 04'47" (+00'43") | 1005 / 8027 |
| 9 | | 04'49" (+00'45") | 990 / 9018 |
| 10 | | 04'28" (+00'24") | 1016 / 10034 |
| 11 | | 04'36" (+00'32") | 1002 / 11036 |
| 12 | | 04'39" (+00'35") | 998 / 12034 |
| 13 | | 04'49" (+00'45") | 1009 / 13044 |
| 14 | | 04'54" (+00'50") | 999 / 14044 |
| 15 | | 04'48" (+00'44") | 1001 / 15046 |
| 16 | | 04'54" (+00'50") | 1011 / 16057 |
| 17 | | 04'39" (+00'35") | 998 / 17056 |
| 18 | | 04'51" (+00'47") | 1000 / 18056 |
| 19 | | 04'54" (+00'50") | 1004 / 19060 |
| 20 | | 04'32" (+00'28") | 1005 / 20066 |
| 21 | | 04'34" (+00'30") | 995 / 21061 |
| 22 | | 04'45" (+00'41") | 1005 / 22067 |
| 23 | | 05'13" (+01'09") | 999 / 23066 |
| 24 | | 05'14" (+01'10") | 992 / 24059 |
今天狀況還好,上夜班的關係導致睡眠不足,休息也不太夠!
第一次在這個時間跑LSD,車蠻多的,空氣也挺差,不過我有帶頭巾可以過濾一下空氣~
看了一下每公里都還維持在四分速左右,但是要在1:35內完賽半程,還要加油一下!
這禮拜功課作完了,明天可以放心去爬山囉!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~152 | 79~89% |
| 3:T乳酸耐力區 | 152~157 | 89~92% |
| 4:A無氧耐力區 | 157~166 | 92~97.5% |
| 5:I最大耗氧區 | 166~171 | 97.5~100% |
| 最大心率為171 點此去設定最大心率 |
10月累積里程 : 181.98 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'06" | 00:04'06" |
| 2 | 04'16" | 00:08'22" |
| 3 | 04'25" | 00:12'47" |
| 4 | 04'35" | 00:17'22" |
| 5 | 04'46" | 00:22'08" |
| 6 | 04'49" | 00:26'57" |
| 7 | 04'44" | 00:31'41" |
| 8 | 04'47" | 00:36'28" |
| 9 | 04'48" | 00:41'16" |
| 10 | 04'31" | 00:45'47" |
| 11 | 04'34" | 00:50'21" |
| 12 | 04'40" | 00:55'01" |
| 13 | 04'49" | 00:59'50" |
| 14 | 04'56" | 01:04'46" |
| 15 | 04'47" | 01:09'33" |
| 16 | 04'53" | 01:14'26" |
| 17 | 04'44" | 01:19'10" |
| 18 | 04'48" | 01:23'58" |
| 19 | 04'55" | 01:28'53" |
| 20 | 04'35" | 01:33'28" |
| 21 | 04'34" | 01:38'02" |
| 22 | 04'43" | 01:42'45" |
| 23 | 05'11" | 01:47'56" |
| 24 | 05'16" | 01:53'12" |
| 24.4 | 05'28" | 01:55'28" |
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