16.0 km | 01:34:54 | 05:55/km日期: 2019-12-14 08:48 - 總爬升: 199 m - 平均心率: 150 - 卡路里: 782 Cal - 平均步頻: 174 - 溫度: 16°C - 濕度: 81%
Pace: 11'30" / 05'33" / 05'50" / 05'33" / 05'36" / 05'21" / 05'33" / 05'30" / 05'13" / 05'24" / 05'20" / 05'15" / 05'13" / 05'09" / 05'00" / 07'40" / 11'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'27" (+02'41") | 12 / 12 |
2 | | 04'43" (+00'57") | 21 / 34 |
3 | | 13'51" (+10'05") | 80 / 115 |
4 | | 03'46" | 34 / 149 |
5 | | 18'25" (+14'39") | 400 / 549 |
6 | | 05'49" (+02'03") | 400 / 949 |
7 | | 05'29" (+01'43") | 400 / 1349 |
8 | | 05'32" (+01'46") | 400 / 1749 |
9 | | 05'48" (+02'02") | 400 / 2149 |
10 | | 05'54" (+02'08") | 400 / 2549 |
11 | | 05'41" (+01'55") | 400 / 2949 |
12 | | 05'49" (+02'03") | 400 / 3349 |
13 | | 05'27" (+01'41") | 400 / 3749 |
14 | | 05'36" (+01'50") | 400 / 4149 |
15 | | 05'30" (+01'44") | 400 / 4549 |
16 | | 05'28" (+01'42") | 400 / 4949 |
17 | | 05'27" (+01'41") | 400 / 5349 |
18 | | 05'20" (+01'34") | 400 / 5749 |
19 | | 05'27" (+01'41") | 400 / 6149 |
20 | | 05'33" (+01'47") | 400 / 6549 |
21 | | 05'27" (+01'41") | 400 / 6949 |
22 | | 05'33" (+01'47") | 400 / 7349 |
23 | | 05'31" (+01'45") | 400 / 7749 |
24 | | 05'28" (+01'42") | 400 / 8149 |
25 | | 05'18" (+01'32") | 400 / 8549 |
26 | | 05'11" (+01'25") | 400 / 8949 |
27 | | 05'17" (+01'31") | 400 / 9349 |
28 | | 05'20" (+01'34") | 400 / 9749 |
29 | | 05'13" (+01'27") | 400 / 10149 |
30 | | 05'16" (+01'30") | 400 / 10549 |
31 | | 05'37" (+01'51") | 400 / 10949 |
32 | | 05'14" (+01'28") | 400 / 11349 |
33 | | 05'19" (+01'33") | 400 / 11749 |
34 | | 05'12" (+01'26") | 400 / 12149 |
35 | | 05'04" (+01'18") | 400 / 12549 |
36 | | 05'07" (+01'21") | 400 / 12949 |
37 | | 05'09" (+01'23") | 400 / 13349 |
38 | | 05'12" (+01'26") | 400 / 13749 |
39 | | 05'05" (+01'19") | 400 / 14149 |
40 | | 05'02" (+01'16") | 400 / 14549 |
41 | | 05'01" (+01'15") | 400 / 14949 |
42 | | 04'41" (+00'55") | 400 / 15349 |
43 | | 05'02" (+01'16") | 260 / 15610 |
44 | | 12'08" (+08'22") | 400 / 16010 |
45 | | 11'07" (+07'21") | 14 / 16024 |
Part2
跟文彬配速跑,前面慢8公里前配5:30左右,再加快5秒,12公里加快5秒,14公里也加快5秒,最後衝一下5分內後緩走,體驗跑全馬無力的感覺。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 127~154 | 65~79% |
2:M馬拉松配速區 | 154~174 | 79~89% |
3:T乳酸耐力區 | 174~180 | 89~92% |
4:A無氧耐力區 | 180~191 | 92~97.5% |
5:I最大耗氧區 | 191~196 | 97.5~100% |
最大心率為196 點此去設定最大心率 |
12月累積里程 :
453.05 km Brooks Launch 4 累積 :
1902.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 11'30" | 00:11'30" |
2 | 05'33" | 00:17'03" |
3 | 05'50" | 00:22'53" |
4 | 05'33" | 00:28'26" |
5 | 05'36" | 00:34'02" |
6 | 05'21" | 00:39'23" |
7 | 05'33" | 00:44'56" |
8 | 05'30" | 00:50'26" |
9 | 05'13" | 00:55'39" |
10 | 05'24" | 01:01'03" |
11 | 05'20" | 01:06'23" |
12 | 05'15" | 01:11'38" |
13 | 05'13" | 01:16'51" |
14 | 05'09" | 01:22'00" |
15 | 05'00" | 01:27'00" |
16 | 07'40" | 01:34'40" |
16.0 | 09'34" | 01:34'54" |