25.0 km | 01:57:35 | 04:42/km日期: 2019-01-06 05:48 - 平均心率: 158 - 卡路里: 1598 Cal - 平均步頻: 186 - 溫度: 17°C - 濕度: 91% - PM2.5: 良好(<2)
Pace: 05'14" / 04'46" / 04'50" / 04'45" / 04'50" / 04'45" / 04'47" / 04'51" / 04'47" / 04'50" / 06'34" / 04'55" / 04'53" / 04'50" / 06'36" / 04'27" / 04'33" / 04'31" / 04'30" / 04'31" / 04'26" / 04'27" / 04'31" / 04'30" / 04'24" / 02'46" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'13" (+00'50") | 1000 / 1000 |
2 | | 04'46" (+00'23") | 1000 / 2000 |
3 | | 04'49" (+00'26") | 1000 / 3000 |
4 | | 04'45" (+00'22") | 1000 / 4000 |
5 | | 04'49" (+00'26") | 1000 / 5000 |
6 | | 04'45" (+00'22") | 1000 / 6000 |
7 | | 04'46" (+00'23") | 1000 / 7000 |
8 | | 04'51" (+00'28") | 1000 / 8000 |
9 | | 04'46" (+00'23") | 1000 / 9000 |
10 | | 04'50" (+00'27") | 1000 / 10000 |
11 | | 04'46" (+00'23") | 1000 / 11000 |
12 | | 04'54" (+00'31") | 1000 / 12000 |
13 | | 04'53" (+00'30") | 1000 / 13000 |
14 | | 04'49" (+00'26") | 1000 / 14000 |
15 | | 04'54" (+00'31") | 1000 / 15000 |
16 | | 04'26" (+00'03") | 1000 / 16000 |
17 | | 04'33" (+00'10") | 1000 / 17000 |
18 | | 04'30" (+00'07") | 1000 / 18000 |
19 | | 04'29" (+00'06") | 1000 / 19000 |
20 | | 04'31" (+00'08") | 1000 / 20000 |
21 | | 04'26" (+00'03") | 1000 / 21000 |
22 | | 04'26" (+00'03") | 1000 / 22000 |
23 | | 04'30" (+00'07") | 1000 / 23000 |
24 | | 04'29" (+00'06") | 1000 / 24000 |
25 | | 04'23" | 1000 / 25000 |
26 | | 03'01" | 12 / 25012 |
課表: 15K(4'50)+5K(4'30)+5K(4'20)
感覺大腿沉重,感覺身體持續累積疲勞。擔心4'30跑不下去,回程就多休息了一次。這次後半段速度控制得更好了一些,最後5K還可以加速一點點,但還是沒辦法跑到 4'20
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 133~162 | 65~79% |
2:M馬拉松配速區 | 162~183 | 79~89% |
3:T乳酸耐力區 | 183~189 | 89~92% |
4:A無氧耐力區 | 189~200 | 92~97.5% |
5:I最大耗氧區 | 200~206 | 97.5~100% |
最大心率為206 點此去設定最大心率 |
1月累積里程 :
389.08 km adidas adizero boston 7 累積 :
600.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'14" | 00:05'14" |
2 | 04'46" | 00:10'00" |
3 | 04'50" | 00:14'50" |
4 | 04'45" | 00:19'35" |
5 | 04'50" | 00:24'25" |
6 | 04'45" | 00:29'10" |
7 | 04'47" | 00:33'57" |
8 | 04'51" | 00:38'48" |
9 | 04'47" | 00:43'35" |
10 | 04'50" | 00:48'25" |
11 | 06'34" | 00:54'59" |
12 | 04'55" | 00:59'54" |
13 | 04'53" | 01:04'47" |
14 | 04'50" | 01:09'37" |
15 | 06'36" | 01:16'13" |
16 | 04'27" | 01:20'40" |
17 | 04'33" | 01:25'13" |
18 | 04'31" | 01:29'44" |
19 | 04'30" | 01:34'14" |
20 | 04'31" | 01:38'45" |
21 | 04'26" | 01:43'11" |
22 | 04'27" | 01:47'38" |
23 | 04'31" | 01:52'09" |
24 | 04'30" | 01:56'39" |
25 | 04'24" | 02:01'03" |
25.0 | 02'38" | 02:01'05" |