| 爬了4個坡,後段有些抽筋的感覺,今天我們這組分組共取14名順利撿到分十,整體來說這場辦的還不錯,今天的狀況還算不錯後5公里還都能有4分速. | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~137 | 65~79% | | 2:M馬拉松配速區 | 137~154 | 79~89% | | 3:T乳酸耐力區 | 154~160 | 89~92% | | 4:A無氧耐力區 | 160~169 | 92~97.5% | | 5:I最大耗氧區 | 169~174 | 97.5~100% | | 最大心率為174 點此去設定最大心率 |
12月累積里程 : 372.32 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'17" | 00:05'17" | | 2 | 06'18" | 00:11'35" | | 3 | 05'35" | 00:17'10" | | 4 | 04'55" | 00:22'05" | | 5 | 04'56" | 00:27'01" | | 6 | 04'52" | 00:31'53" | | 7 | 04'52" | 00:36'45" | | 8 | 04'48" | 00:41'33" | | 9 | 04'51" | 00:46'24" | | 10 | 04'41" | 00:51'05" | | 11 | 04'24" | 00:55'29" | | 12 | 04'31" | 01:00'00" | | 13 | 04'38" | 01:04'38" | | 14 | 04'46" | 01:09'24" | | 15 | 05'03" | 01:14'27" | | 16 | 04'48" | 01:19'15" | | 17 | 05'38" | 01:24'53" | | 18 | 05'12" | 01:30'05" | | 19 | 04'51" | 01:34'56" | | 20 | 04'47" | 01:39'43" | | 21 | 04'49" | 01:44'32" | | 22 | 04'34" | 01:49'06" | | 23 | 04'35" | 01:53'41" | | 24 | 04'39" | 01:58'20" | | 25 | 04'30" | 02:02'50" | | 26 | 05'04" | 02:07'54" | | 27 | 05'39" | 02:13'33" | | 28 | 05'32" | 02:19'05" | | 29 | 04'42" | 02:23'47" | | 30 | 04'31" | 02:28'18" | | 31 | 04'32" | 02:32'50" | | 32 | 04'32" | 02:37'22" | | 33 | 05'04" | 02:42'26" | | 34 | 05'39" | 02:48'05" | | 35 | 05'54" | 02:53'59" | | 36 | 04'44" | 02:58'43" | | 37 | 04'45" | 03:03'28" | | 38 | 04'42" | 03:08'10" | | 39 | 04'38" | 03:12'48" | | 40 | 04'45" | 03:17'33" | | 41 | 04'25" | 03:21'58" | | 42 | 04'06" | 03:26'04" | | 43 | 04'29" | 03:30'33" | | 42.8 | 00'-36" | 03:30'42" |
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