30.3 km | 02:16:12 | 04:29/km日期: 2019-10-20 06:11 - 地點: 福和橋和景美橋來回 - 天氣: 涼有小太陽 - 平均心率: 160 - 卡路里: 1970 Cal - 平均步頻: 184 - 溫度: 21°C - 濕度: 87% - PM2.5: 良好(16)
Pace: 04'38" / 04'36" / 04'28" / 04'29" / 04'31" / 05'03" / 04'29" / 04'29" / 04'19" / 04'21" / 04'41" / 04'26" / 04'23" / 04'09" / 04'26" / 04'16" / 05'03" / 04'21" / 04'23" / 04'18" / 04'18" / 05'11" / 04'23" / 04'24" / 04'12" / 04'16" / 04'43" / 04'38" / 04'38" / 04'27" / 04'22" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'39" (+00'31") | 1203 / 1203 |
2 | | 04'31" (+00'23") | 1000 / 2203 |
3 | | 04'28" (+00'20") | 1000 / 3203 |
4 | | 04'31" (+00'23") | 1000 / 4203 |
5 | | 04'26" (+00'18") | 1000 / 5203 |
6 | | 05'05" (+00'57") | 1000 / 6203 |
7 | | 04'28" (+00'20") | 1000 / 7203 |
8 | | 04'28" (+00'20") | 1000 / 8203 |
9 | | 04'18" (+00'10") | 1000 / 9203 |
10 | | 04'15" (+00'07") | 1000 / 10203 |
11 | | 04'46" (+00'38") | 1000 / 11203 |
12 | | 04'24" (+00'16") | 1000 / 12203 |
13 | | 04'22" (+00'14") | 1000 / 13203 |
14 | | 04'08" | 1000 / 14203 |
15 | | 04'23" (+00'15") | 1000 / 15203 |
16 | | 05'11" (+01'03") | 1000 / 16203 |
17 | | 04'09" (+00'01") | 1000 / 17203 |
18 | | 04'22" (+00'14") | 1000 / 18203 |
19 | | 04'19" (+00'11") | 1000 / 19203 |
20 | | 04'17" (+00'09") | 1000 / 20203 |
21 | | 04'20" (+00'12") | 1000 / 21203 |
22 | | 05'12" (+01'04") | 1000 / 22203 |
23 | | 04'23" (+00'15") | 1000 / 23203 |
24 | | 04'24" (+00'16") | 1000 / 24203 |
25 | | 04'08" | 1000 / 25203 |
26 | | 04'17" (+00'09") | 1000 / 26203 |
27 | | 04'45" (+00'37") | 1000 / 27203 |
28 | | 04'40" (+00'32") | 1000 / 28203 |
29 | | 04'29" (+00'21") | 1000 / 29203 |
30 | | 04'31" (+00'23") | 1000 / 30203 |
31 | | 04'08" | 79 / 30282 |
揖斐川馬最後一次長距離練跑
由蕭大哥配4'20''-4'25''
第六趟有掉速,其他感覺還不錯
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 |
10月累積里程 :
325.57 km Nike zoom pegasus 35 tubo 累積 :
474.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'38" | 00:04'38" |
2 | 04'36" | 00:09'14" |
3 | 04'28" | 00:13'42" |
4 | 04'29" | 00:18'11" |
5 | 04'31" | 00:22'42" |
6 | 05'03" | 00:27'45" |
7 | 04'29" | 00:32'14" |
8 | 04'29" | 00:36'43" |
9 | 04'19" | 00:41'02" |
10 | 04'21" | 00:45'23" |
11 | 04'41" | 00:50'04" |
12 | 04'26" | 00:54'30" |
13 | 04'23" | 00:58'53" |
14 | 04'09" | 01:03'02" |
15 | 04'26" | 01:07'28" |
16 | 04'16" | 01:11'44" |
17 | 05'03" | 01:16'47" |
18 | 04'21" | 01:21'08" |
19 | 04'23" | 01:25'31" |
20 | 04'18" | 01:29'49" |
21 | 04'18" | 01:34'07" |
22 | 05'11" | 01:39'18" |
23 | 04'23" | 01:43'41" |
24 | 04'24" | 01:48'05" |
25 | 04'12" | 01:52'17" |
26 | 04'16" | 01:56'33" |
27 | 04'43" | 02:01'16" |
28 | 04'38" | 02:05'54" |
29 | 04'38" | 02:10'32" |
30 | 04'27" | 02:14'59" |
30.3 | 04'21" | 02:16'13" |