30.5 km | 02:20:17 | 04:35/km日期: 2017-06-10 19:57 - 平均心率: 158 - 卡路里: 1737 Cal - 平均步頻: 186 - 溫度: 29°C - 濕度: 99%
Pace: 04'39" / 04'36" / 04'26" / 04'35" / 04'23" / 04'39" / 04'30" / 04'37" / 04'30" / 04'39" / 04'59" / 04'49" / 04'33" / 04'42" / 04'31" / 04'50" / 05'39" / 04'38" / 04'29" / 04'41" / 05'45" / 04'39" / 04'33" / 04'59" / 05'00" / 04'45" / 04'36" / 04'47" / 05'05" / 04'41" / 04'28" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'38" (+00'16") | 1000 / 1000 |
2 | | 04'36" (+00'14") | 1000 / 2000 |
3 | | 04'25" (+00'03") | 1000 / 3000 |
4 | | 04'35" (+00'13") | 1000 / 4000 |
5 | | 04'22" | 1000 / 5000 |
6 | | 04'39" (+00'17") | 1000 / 6000 |
7 | | 04'30" (+00'08") | 1000 / 7000 |
8 | | 04'36" (+00'14") | 1000 / 8000 |
9 | | 04'30" (+00'08") | 1000 / 9000 |
10 | | 04'38" (+00'16") | 1000 / 10000 |
11 | | 04'32" (+00'10") | 1000 / 11000 |
12 | | 04'38" (+00'16") | 1000 / 12000 |
13 | | 04'33" (+00'11") | 1000 / 13000 |
14 | | 04'41" (+00'19") | 1000 / 14000 |
15 | | 04'30" (+00'08") | 1000 / 15000 |
16 | | 04'35" (+00'13") | 1000 / 16000 |
17 | | 04'29" (+00'07") | 1000 / 17000 |
18 | | 04'37" (+00'15") | 1000 / 18000 |
19 | | 04'29" (+00'07") | 1000 / 19000 |
20 | | 04'40" (+00'18") | 1000 / 20000 |
21 | | 04'36" (+00'14") | 1000 / 21000 |
22 | | 04'39" (+00'17") | 1000 / 22000 |
23 | | 04'33" (+00'11") | 1000 / 23000 |
24 | | 04'40" (+00'18") | 1000 / 24000 |
25 | | 04'35" (+00'13") | 1000 / 25000 |
26 | | 04'44" (+00'22") | 1000 / 26000 |
27 | | 04'35" (+00'13") | 1000 / 27000 |
28 | | 04'46" (+00'24") | 1000 / 28000 |
29 | | 04'44" (+00'22") | 1000 / 29000 |
30 | | 04'40" (+00'18") | 1000 / 30000 |
31 | | 04'28" (+00'06") | 509 / 30509 |
30k lsd
早上四點半起床 想想還是會曬到太陽,改跑晚上。只是想到就好煎熬,忙完白天的事後,還是跑到學校跑步。
慢慢的吃完預定課表
停留5次補水
分別是間隔
10k
6k
4k
4k
4k
後面跑的蠻累的
自己獨跑 整個鞋子又全濕
並沒有看錶跑 只有看時間
這樣壓力比較不會那麽大
4k補一次水 讓自己緩和一下
跑完跑到夜市 大喝西瓜汁給自己獎勵
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 1201~1460 | 65~79% |
2:M馬拉松配速區 | 1460~1645 | 79~89% |
3:T乳酸耐力區 | 1645~1701 | 89~92% |
4:A無氧耐力區 | 1701~1802 | 92~97.5% |
5:I最大耗氧區 | 1802~1849 | 97.5~100% |
最大心率為1849 點此去設定最大心率 |
6月累積里程 :
423.26 km ![](images/shoe.png)
nike zoom streak 6 flyknit 黑 累積 :
1111.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'39" | 00:04'39" |
2 | 04'36" | 00:09'15" |
3 | 04'26" | 00:13'41" |
4 | 04'35" | 00:18'16" |
5 | 04'23" | 00:22'39" |
6 | 04'39" | 00:27'18" |
7 | 04'30" | 00:31'48" |
8 | 04'37" | 00:36'25" |
9 | 04'30" | 00:40'55" |
10 | 04'39" | 00:45'34" |
11 | 04'59" | 00:50'33" |
12 | 04'49" | 00:55'22" |
13 | 04'33" | 00:59'55" |
14 | 04'42" | 01:04'37" |
15 | 04'31" | 01:09'08" |
16 | 04'50" | 01:13'58" |
17 | 05'39" | 01:19'37" |
18 | 04'38" | 01:24'15" |
19 | 04'29" | 01:28'44" |
20 | 04'41" | 01:33'25" |
21 | 05'45" | 01:39'10" |
22 | 04'39" | 01:43'49" |
23 | 04'33" | 01:48'22" |
24 | 04'59" | 01:53'21" |
25 | 05'00" | 01:58'21" |
26 | 04'45" | 02:03'06" |
27 | 04'36" | 02:07'42" |
28 | 04'47" | 02:12'29" |
29 | 05'05" | 02:17'34" |
30 | 04'41" | 02:22'15" |
30.5 | 04'28" | 02:24'32" |