21.6 km | 01:47:40 | 04:58/km日期: 2020-02-22 07:15 - 平均心率: 155 - 卡路里: 1460 Cal - 平均步頻: 176 - 溫度: 18°C - 濕度: 82%
Pace: 00'13" / 05'11" / 05'07" / 05'07" / 05'13" / 05'12" / 04'59" / 04'58" / 04'59" / 04'56" / 04'37" / 07'57" / 04'39" / 04'40" / 04'42" / 04'41" / 04'39" / 04'40" / 04'56" / 04'33" / 04'36" / 04'31" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'49" (+03'16") | 1000 / 1000 |
2 | | 05'11" (+00'38") | 1000 / 2000 |
3 | | 05'07" (+00'34") | 1000 / 3000 |
4 | | 05'06" (+00'33") | 1000 / 4000 |
5 | | 05'12" (+00'39") | 1000 / 5000 |
6 | | 05'12" (+00'39") | 1000 / 6000 |
7 | | 04'58" (+00'25") | 1000 / 7000 |
8 | | 04'58" (+00'25") | 1000 / 8000 |
9 | | 04'59" (+00'26") | 1000 / 9000 |
10 | | 04'55" (+00'22") | 1000 / 10000 |
11 | | 04'37" (+00'04") | 1000 / 11000 |
12 | | 04'38" (+00'05") | 1000 / 12000 |
13 | | 04'39" (+00'06") | 1000 / 13000 |
14 | | 04'40" (+00'07") | 1000 / 14000 |
15 | | 04'41" (+00'08") | 1000 / 15000 |
16 | | 04'41" (+00'08") | 1000 / 16000 |
17 | | 04'39" (+00'06") | 1000 / 17000 |
18 | | 04'39" (+00'06") | 1000 / 18000 |
19 | | 04'56" (+00'23") | 1000 / 19000 |
20 | | 04'33" | 1000 / 20000 |
21 | | 04'35" (+00'02") | 1000 / 21000 |
22 | | 04'30" | 615 / 21615 |
跟著M姐跑課表
11K(P549~510)+11K(P447)
結果當天只有兩個人(其他掛傷中)
沒被限速的一姐還真的就隨興飆速
起跑用510,過了6K以後已經看不到5開頭的配速了,第二圈更用440的配速開到底
只有在大直橋的長斜坡才能稍慢喘息一下,全程努力地咬住不掉速,最後竟然在不算太高的心率154不可思議地完成接近半馬賽事速度的訓練😱😱😱
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 128~155 | 65~79% |
2:M馬拉松配速區 | 155~175 | 79~89% |
3:T乳酸耐力區 | 175~181 | 89~92% |
4:A無氧耐力區 | 181~192 | 92~97.5% |
5:I最大耗氧區 | 192~197 | 97.5~100% |
最大心率為197 點此去設定最大心率 |
2月累積里程 :
189.66 km Mizuno Wave Inspire 16 累積 :
278.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 00'13" | 00:00'13" |
2 | 05'11" | 00:05'24" |
3 | 05'07" | 00:10'31" |
4 | 05'07" | 00:15'38" |
5 | 05'13" | 00:20'51" |
6 | 05'12" | 00:26'03" |
7 | 04'59" | 00:31'02" |
8 | 04'58" | 00:36'00" |
9 | 04'59" | 00:40'59" |
10 | 04'56" | 00:45'55" |
11 | 04'37" | 00:50'32" |
12 | 07'57" | 00:58'29" |
13 | 04'39" | 01:03'08" |
14 | 04'40" | 01:07'48" |
15 | 04'42" | 01:12'30" |
16 | 04'41" | 01:17'11" |
17 | 04'39" | 01:21'50" |
18 | 04'40" | 01:26'30" |
19 | 04'56" | 01:31'26" |
20 | 04'33" | 01:35'59" |
21 | 04'36" | 01:40'35" |
21.6 | 04'31" | 01:43'22" |