8.1 km | 00:39:20 | 04:51/km日期: 2013-11-11 20:35 - 平均心率: 163 - 卡路里: 714 Cal - 溫度: 21°C - 濕度: 94%
Pace: 04'43" / 04'51" / 04'51" / 04'58" / 05'02" / 04'50" / 04'57" / 04'43" / 04'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'28" | 360 / 360 |
| 2 | | 04'39" (+00'11") | 360 / 721 |
| 3 | | 04'56" (+00'28") | 363 / 1085 |
| 4 | | 04'52" (+00'24") | 365 / 1451 |
| 5 | | 04'51" (+00'23") | 370 / 1821 |
| 6 | | 04'52" (+00'24") | 355 / 2177 |
| 7 | | 04'50" (+00'22") | 367 / 2544 |
| 8 | | 04'49" (+00'21") | 369 / 2914 |
| 9 | | 04'45" (+00'17") | 357 / 3272 |
| 10 | | 05'03" (+00'35") | 362 / 3635 |
| 11 | | 05'07" (+00'39") | 364 / 4000 |
| 12 | | 04'57" (+00'29") | 362 / 4362 |
| 13 | | 05'10" (+00'42") | 360 / 4723 |
| 14 | | 04'48" (+00'20") | 360 / 5083 |
| 15 | | 04'55" (+00'27") | 369 / 5452 |
| 16 | | 04'47" (+00'19") | 368 / 5821 |
| 17 | | 04'50" (+00'22") | 361 / 6182 |
| 18 | | 04'58" (+00'30") | 365 / 6547 |
| 19 | | 04'54" (+00'26") | 356 / 6904 |
| 20 | | 04'56" (+00'28") | 360 / 7265 |
| 21 | | 04'39" (+00'11") | 361 / 7627 |
| 22 | | 04'40" (+00'12") | 360 / 7987 |
| 23 | | 04'44" (+00'16") | 105 / 8092 |
澳門馬拉松訓練
Day 60 - 8km temp run (Long temp run)
Date: 2013.11.8
原計定劃
藍田配水庫球場, pacing 4'47/km
訓練實況
里程 (km) 配速 (/km) 時間 (累計時間)
1 04'43" 00:04'43"
2 04'51" 00:09'34"
3 04'51" 00:14'25"
4 04'58" 00:19'23"
5 05'02" 00:24'25"
6 04'50" 00:29'15"
7 04'57" 00:34'12"
8 04'43" 00:38'55"
8.1 00'25" 00:39'20"
心跳：平均163下, 最高172下
總結：
收到新買XT跑步錶，今日第一日試用，就拎樓下個球場試下(跑左廿幾圈)，準確度好過之前，雖然都咩咩地sosad。球場又有地方整路，搞到左閃右避冇哂動力，原先set好隻錶跑8km, pacing 4'47/km，搞到追唔上步速隻錶係咁響，同埋要好好加強配速能力。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
11月累積里程 : 152.06 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'43" | 00:04'43" |
| 2 | 04'51" | 00:09'34" |
| 3 | 04'51" | 00:14'25" |
| 4 | 04'58" | 00:19'23" |
| 5 | 05'02" | 00:24'25" |
| 6 | 04'50" | 00:29'15" |
| 7 | 04'57" | 00:34'12" |
| 8 | 04'43" | 00:38'55" |
| 8.1 | 04'30" | 00:39'20" |
展開計圈分析
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