| 今天長距離練習目標是要跑10 K的5分速以內的配速,目標是達到了,人因為天氣熱也爆了。主要原因是36 K以後一直抽筋,再吃鹽錠已經遲了,好在無傷完賽,長距離訓練算是順利。 賽前宣言: 無傷完賽 賽後評分: 天氣熱就不要太勉強以免受傷。 給 5 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 108~131 | 65~79% | 2:M馬拉松配速區 | 131~148 | 79~89% | 3:T乳酸耐力區 | 148~153 | 89~92% | 4:A無氧耐力區 | 153~162 | 92~97.5% | 5:I最大耗氧區 | 162~167 | 97.5~100% | 最大心率為167 點此去設定最大心率 |
10月累積里程 : 505.92 km NIKE AIR ZOOM ALPHAFLY NEXT% 瑩光第二雙 累積 : 833.0 kmTCX 2.0 上傳 | 11 months ago 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'13" | 00:05'13" | 2 | 04'50" | 00:10'03" | 3 | 04'50" | 00:14'53" | 4 | 05'00" | 00:19'53" | 5 | 05'12" | 00:25'05" | 6 | 04'53" | 00:29'58" | 7 | 04'50" | 00:34'48" | 8 | 04'50" | 00:39'38" | 9 | 04'48" | 00:44'26" | 10 | 04'56" | 00:49'22" | 11 | 04'58" | 00:54'20" | 12 | 05'03" | 00:59'23" | 13 | 05'04" | 01:04'27" | 14 | 05'00" | 01:09'27" | 15 | 05'02" | 01:14'29" | 16 | 05'01" | 01:19'30" | 17 | 05'04" | 01:24'34" | 18 | 05'16" | 01:29'50" | 19 | 05'06" | 01:34'56" | 20 | 05'10" | 01:40'06" | 21 | 05'06" | 01:45'12" | 22 | 05'12" | 01:50'24" | 23 | 05'25" | 01:55'49" | 24 | 05'30" | 02:01'19" | 25 | 05'11" | 02:06'30" | 26 | 05'13" | 02:11'43" | 27 | 05'19" | 02:17'02" | 28 | 05'33" | 02:22'35" | 29 | 05'33" | 02:28'08" | 30 | 05'51" | 02:33'59" | 31 | 05'45" | 02:39'44" | 32 | 05'37" | 02:45'21" | 33 | 06'17" | 02:51'38" | 34 | 05'43" | 02:57'21" | 35 | 06'11" | 03:03'32" | 36 | 06'00" | 03:09'32" | 37 | 06'33" | 03:16'05" | 38 | 06'19" | 03:22'24" | 39 | 06'35" | 03:28'59" | 40 | 06'24" | 03:35'23" | 41 | 06'38" | 03:42'01" | 42 | 06'11" | 03:48'12" | 42.1 | 05'50" | 03:48'57" |
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