升級
44.5%
TA的每日心情 | 奮鬥 2013-12-20 11:36 |
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簽到天數: 41 天 [LV.5]常住居民I
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Race Phase, Wk 2 of 4, D4 LR 16K - 9/8/2013 (0705)
Temp: 28-31C, 無雲少風勁曬
Warm up & Cool down: 1.5 km
Distance: 16 km
Duration: 114'45
Avg Pace: 7'11
AHR: 143 (78%)
MHR: 154 (84%)
Lap | Lap Time | Time | Avg. HR | Max HR | Avg Pace | AHR | MHR | 1 | 6'40 | 6'40 | 135 (73%) | 138 (75%) | 7'18 | 138 (75%) | 143 (78%) | 2 | 7'03 | 13'43 | 137 (74%) | 140 (76%) | 3 | 7'14 | 20'57 | 135 (73%) | 138 (75%) | 4 | 7'10 | 28'07 | 138 (75%) | 140 (76%) | 5 | 7'10 | 35'17 | 139 (75%) | 142 (78%) | 6 | 7'46 | 43'03 | 140 (76%) | 143 (78%) | 7 | 7'14 | 50'17 | 140 (76%) | 143 (78%) | 8 | 8'00 | 58'17 | 138 (75%) | 142 (78%) | 9 | 6'43 | 6'43 | 145 (79%) | 149 (81%) | 7'04 | 149 (81%) | 154 (84%) | 10 | 7'12 | 13'55 | 148 (80%) | 150 (81%) | 11 | 6'42 | 20'37 | 149 (81%) | 150 (81%) | 12 | 7'17 | 27'54 | 150 (81%) | 152 (83%) | 13 | 6'23 | 34'17 | 147 (80%) | 150 (81%) | 14 | 7'25 | 41'42 | 150 (81%) | 153 (83%) | 15 | 7'30 | 49'12 | 149 (81%) | 153 (83%) | 16 | 7'16 | 56'28 | 150 (81%) | 154 (84%) |
昨晚急趕公事, 以致深夜未眠. 唔夠瞓下跑 16K LR. 今早很曬, 青公又無遮無掩, 無雲又少風, 熱爆, 心率亦 high 爆. 多次要減速來維持心率zone. 第一次要停下來補水, 還停了4次 (每次約半分鐘) . 帶了的1L 水及水特也飲得乾乾淨淨. 酷熱警告下跑長課真係熱到爆! |
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