10.3 km | 00:58:49 | 05:41/km日期: 2017-11-20 17:50 - 平均心率: 140 - 卡路里: 614 Cal - 平均步頻: 176 - 溫度: 18°C - 濕度: 100% - PM2.5: 良好(6)
Pace: 06'53" / 05'49" / 05'14" / 05'04" / 05'19" / 05'35" / 05'22" / 05'14" / 06'31" / 07'22" / 06'52" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'51" (+01'35") | 2098 / 2098 |
2 | | 04'16" | 400 / 2498 |
3 | | 05'46" (+01'30") | 400 / 2898 |
4 | | 04'22" (+00'06") | 400 / 3298 |
5 | | 06'00" (+01'44") | 400 / 3698 |
6 | | 04'24" (+00'08") | 400 / 4098 |
7 | | 06'14" (+01'58") | 400 / 4498 |
8 | | 04'19" (+00'03") | 400 / 4898 |
9 | | 06'17" (+02'01") | 400 / 5298 |
10 | | 04'17" (+00'01") | 400 / 5698 |
11 | | 06'27" (+02'11") | 400 / 6098 |
12 | | 04'19" (+00'03") | 400 / 6498 |
13 | | 06'30" (+02'14") | 400 / 6898 |
14 | | 04'18" (+00'02") | 400 / 7298 |
15 | | 06'36" (+02'20") | 400 / 7698 |
16 | | 04'18" (+00'02") | 400 / 8098 |
17 | | 07'18" (+03'02") | 400 / 8498 |
18 | | 06'40" (+02'24") | 1828 / 10327 |
10~20分鐘熱身
10×400m@1:49
(每趟中間慢跑400m)
10分鐘緩和跑
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
11月累積里程 : 210.85 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'53" | 00:06'53" |
2 | 05'49" | 00:12'42" |
3 | 05'14" | 00:17'56" |
4 | 05'04" | 00:23'00" |
5 | 05'19" | 00:28'19" |
6 | 05'35" | 00:33'54" |
7 | 05'22" | 00:39'16" |
8 | 05'14" | 00:44'30" |
9 | 06'31" | 00:51'01" |
10 | 07'22" | 00:58'23" |
10.3 | 06'52" | 01:00'38" |