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16/12/2014 2145 - SLR
Time: 90'22
Distance: 18.39km
Pace: 4'55
AvgHR: 151 (78%)
MaxHR: 167 (86%)
Time in zone 2: 26'18
Time in zone 3a: 34'18
Time in zone 3b: 27'02
Breakdown per each 5min split:
1st: 0.90km, 5'33min/km, avgHR 119 (61%), maxHR: 142 (72%),
2nd: 1.04km, 4'48min/km, avgHR 141 (73%), maxHR: 150 (77%),
3rd: 1.18km, 4'15min/km, avgHR 156 (80%), maxHR: 161 (83%),
4th: 0.80km, 6'11min/km, avgHR 144 (74%), maxHR: 160 (82%),
5th: 1.03km, 4'48min/km, avgHR 152 (78%), maxHR: 157 (81%),
6th: 1.19km, 4'12min/km, avgHR 162 (84%), maxHR: 166 (86%),
7th: 0.80km, 6'11min/km, avgHR 147 (76%), maxHR: 166 (86%),
8th: 1.06km, 4'46min/km, avgHR 155 (80%), maxHR: 158 (81%),
9th: 1.16km, 4'17min/km, avgHR 162 (84%), maxHR: 166 (86%),
10th: 0.82km, 6'04min/km, avgHR 147 (76%), maxHR: 166 (86%),
11th: 1.03km, 4'48min/km, avgHR 153 (79%), maxHR: 158 (81%),
12th: 1.20km, 4'10min/km, avgHR 163 (84%), maxHR: 166 (86%),
13th: 0.81km, 6'07min/km, avgHR 146 (75%), maxHR: 166 (86%),
14th: 1.08km, 4'35min/km, avgHR 154 (79%), maxHR: 161 (83%),
15th: 1.17km, 4'17min/km, avgHR 162 (84%), maxHR: 167 (86%),
16th: 0.82km, 6'04min/km, avgHR 146 (75%), maxHR: 164 (85%),
17th: 1.02km, 4'53min/km, avgHR 153 (79%), maxHR: 158 (81%),
18th: 1.17km, 4'15min/km, avgHR 161 (83%), maxHR: 166 (86%)
經過幾堂失望課,回歸耐力課終可做回自己。
天氣寒冷,心率處於較低位置;但長期逆風而跑下,是強風:強到吹得郁人,所以也不能放開地跑。
六組後仍有氣有力,狀態比想像中好。
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