30.4 km | 03:23:59 | 06:42/km日期: 2015-11-03 12:31 - 總爬升: 254 m - 地點: OH - 天氣: Cloudy - 平均心率: 146 - 卡路里: 1778 Cal - 溫度: 22°C - 濕度: 87%
Pace: 05'31" / 05'50" / 06'04" / 06'08" / 06'18" / 06'26" / 06'05" / 06'16" / 06'27" / 06'49" / 06'13" / 06'43" / 06'33" / 06'46" / 06'56" / 06'25" / 06'42" / 06'46" / 06'54" / 07'22" / 07'05" / 06'46" / 07'02" / 08'18" / 06'58" / 06'52" / 07'10" / 06'57" / 07'22" / 07'21" / 07'17" /
第一次 LSD 30K 打擊很大,還以為跑過半馬,30K放慢速度就應該沒問題,沒想到完全不是這麼一回事。過18K後開始疲累,23K後開始有抽筋的感覺,26K以後腳裸會痛...終於撐完30K。但是離全馬還有12K,真的跑的完嗎?信心嚴重打擊!
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 |
11月累積里程 :
139.48 km ![](images/shoe.png)
Mizuno WAVE ADVANCE 2 累積 :
1069.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'31" | 00:05'31" |
2 | 05'50" | 00:11'21" |
3 | 06'04" | 00:17'25" |
4 | 06'08" | 00:23'33" |
5 | 06'18" | 00:29'51" |
6 | 06'26" | 00:36'17" |
7 | 06'05" | 00:42'22" |
8 | 06'16" | 00:48'38" |
9 | 06'27" | 00:55'05" |
10 | 06'49" | 01:01'54" |
11 | 06'13" | 01:08'07" |
12 | 06'43" | 01:14'50" |
13 | 06'33" | 01:21'23" |
14 | 06'46" | 01:28'09" |
15 | 06'56" | 01:35'05" |
16 | 06'25" | 01:41'30" |
17 | 06'42" | 01:48'12" |
18 | 06'46" | 01:54'58" |
19 | 06'54" | 02:01'52" |
20 | 07'22" | 02:09'14" |
21 | 07'05" | 02:16'19" |
22 | 06'46" | 02:23'05" |
23 | 07'02" | 02:30'07" |
24 | 08'18" | 02:38'25" |
25 | 06'58" | 02:45'23" |
26 | 06'52" | 02:52'15" |
27 | 07'10" | 02:59'25" |
28 | 06'57" | 03:06'22" |
29 | 07'22" | 03:13'44" |
30 | 07'21" | 03:21'05" |
30.4 | 07'17" | 03:23'59" |