21.7 km | 01:58:59 | 05:29/km日期: 2012-10-21 07:58 - 地點: 蘆竹鄉亂亂跑 - 天氣: 秋老虎又出現了 - 平均心率: 146 - 卡路里: 1423 Cal - 溫度: 19°C - 濕度: 69%
Pace: 04'56" / 05'09" / 05'27" / 05'10" / 05'36" / 05'17" / 05'24" / 05'28" / 05'28" / 05'39" / 05'52" / 05'43" / 05'53" / 05'09" / 05'21" / 05'17" / 05'38" / 05'35" / 05'40" / 05'39" / 05'43" / 05'57" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'55" | 1007 / 1007 |
2 | | 05'06" (+00'11") | 1002 / 2009 |
3 | | 05'31" (+00'36") | 1017 / 3027 |
4 | | 05'06" (+00'11") | 1006 / 4033 |
5 | | 05'38" (+00'43") | 1010 / 5043 |
6 | | 05'16" (+00'21") | 1007 / 6051 |
7 | | 05'24" (+00'29") | 1006 / 7057 |
8 | | 05'28" (+00'33") | 1009 / 8066 |
9 | | 05'25" (+00'30") | 1005 / 9071 |
10 | | 05'41" (+00'46") | 1009 / 10080 |
11 | | 05'48" (+00'53") | 1000 / 11081 |
12 | | 05'43" (+00'48") | 1011 / 12092 |
13 | | 05'53" (+00'58") | 1005 / 13098 |
14 | | 05'05" (+00'10") | 1016 / 14114 |
15 | | 05'22" (+00'27") | 998 / 15113 |
16 | | 05'19" (+00'24") | 1010 / 16123 |
17 | | 05'45" (+00'50") | 996 / 17120 |
18 | | 05'28" (+00'33") | 1009 / 18129 |
19 | | 05'39" (+00'44") | 1006 / 19136 |
20 | | 05'34" (+00'39") | 1009 / 20146 |
21 | | 05'50" (+00'55") | 1008 / 21154 |
為了趕進度,安排今天跑LSD。除了5K時忍不住跑去7-11解放了一下,其他路程都還跑的蠻順暢的;下次還是要早點出門,秋天近午的太陽真的不容小覷。
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 |
10月累積里程 :
111.86 km ASICS GEL-CUMULUS 14 累積 :
822.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'56" | 00:04'56" |
2 | 05'09" | 00:10'05" |
3 | 05'27" | 00:15'32" |
4 | 05'10" | 00:20'42" |
5 | 05'36" | 00:26'18" |
6 | 05'17" | 00:31'35" |
7 | 05'24" | 00:36'59" |
8 | 05'28" | 00:42'27" |
9 | 05'28" | 00:47'55" |
10 | 05'39" | 00:53'34" |
11 | 05'52" | 00:59'26" |
12 | 05'43" | 01:05'09" |
13 | 05'53" | 01:11'02" |
14 | 05'09" | 01:16'11" |
15 | 05'21" | 01:21'32" |
16 | 05'17" | 01:26'49" |
17 | 05'38" | 01:32'27" |
18 | 05'35" | 01:38'02" |
19 | 05'40" | 01:43'42" |
20 | 05'39" | 01:49'21" |
21 | 05'43" | 01:55'04" |
21.7 | 05'57" | 01:58'59" |