21.4 km | 01:47:22 | 05:01/km日期: 2019-12-08 05:43 - 地點: 中原大學操場 - 平均心率: 157 - 卡路里: 1446 Cal - 平均步頻: 184 - 溫度: 11°C - 濕度: 96%
Pace: 04'49" / 05'03" / 05'01" / 05'00" / 05'00" / 04'57" / 05'00" / 05'03" / 05'05" / 05'04" / 05'22" / 05'08" / 05'05" / 08'46" / 05'02" / 05'54" / 04'57" / 05'00" / 05'05" / 05'00" / 04'58" / 05'05" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'44" | 1000 / 1000 |
2 | | 05'01" (+00'17") | 1000 / 2000 |
3 | | 05'01" (+00'17") | 1000 / 3000 |
4 | | 05'00" (+00'16") | 1000 / 4000 |
5 | | 05'00" (+00'16") | 1000 / 5000 |
6 | | 04'56" (+00'12") | 1000 / 6000 |
7 | | 04'59" (+00'15") | 1000 / 7000 |
8 | | 05'03" (+00'19") | 1000 / 8000 |
9 | | 05'05" (+00'21") | 1000 / 9000 |
10 | | 05'03" (+00'19") | 1000 / 10000 |
11 | | 05'09" (+00'25") | 1000 / 11000 |
12 | | 05'07" (+00'23") | 1000 / 12000 |
13 | | 05'05" (+00'21") | 1000 / 13000 |
14 | | 05'01" (+00'17") | 1000 / 14000 |
15 | | 05'02" (+00'18") | 1000 / 15000 |
16 | | 05'10" (+00'26") | 1000 / 16000 |
17 | | 04'56" (+00'12") | 1000 / 17000 |
18 | | 05'00" (+00'16") | 1000 / 18000 |
19 | | 05'05" (+00'21") | 1000 / 19000 |
20 | | 04'59" (+00'15") | 1000 / 20000 |
21 | | 04'58" (+00'14") | 1000 / 21000 |
22 | | 05'01" (+00'17") | 362 / 21362 |
今早配速還是太快,身體吃不消,16K後在速度不變的狀況下,心率爬升太快,所以下週還是在515-520間配速跑較為適切可行。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~151 | 65~79% |
2:M馬拉松配速區 | 151~170 | 79~89% |
3:T乳酸耐力區 | 170~176 | 89~92% |
4:A無氧耐力區 | 176~187 | 92~97.5% |
5:I最大耗氧區 | 187~192 | 97.5~100% |
最大心率為192 點此去設定最大心率 |
12月累積里程 :
343.10 km 美津濃 INSPIRE13黃 累積 :
605.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'49" | 00:04'49" |
2 | 05'03" | 00:09'52" |
3 | 05'01" | 00:14'53" |
4 | 05'00" | 00:19'53" |
5 | 05'00" | 00:24'53" |
6 | 04'57" | 00:29'50" |
7 | 05'00" | 00:34'50" |
8 | 05'03" | 00:39'53" |
9 | 05'05" | 00:44'58" |
10 | 05'04" | 00:50'02" |
11 | 05'22" | 00:55'24" |
12 | 05'08" | 01:00'32" |
13 | 05'05" | 01:05'37" |
14 | 08'46" | 01:14'23" |
15 | 05'02" | 01:19'25" |
16 | 05'54" | 01:25'19" |
17 | 04'57" | 01:30'16" |
18 | 05'00" | 01:35'16" |
19 | 05'05" | 01:40'21" |
20 | 05'00" | 01:45'21" |
21 | 04'58" | 01:50'19" |
21.4 | 05'03" | 01:52'09" |