13.1 km | 02:12:22 | 10:04/km日期: 2020-07-06 18:11 - 平均心率: 123 - 卡路里: 813 Cal - 平均步頻: 150 - 溫度: 32°C - 濕度: 60% - PM2.5: 良好(10)
Pace: 12'30" / 05'47" / 05'59" / 22'52" / 15'30" / 08'17" / 06'19" / 10'05" / 09'22" / 05'23" / 12'27" / 10'32" / 06'18" / 07'56" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 12'29" (+08'26") | 1000 / 1000 |
2 | | 05'46" (+01'43") | 1000 / 2000 |
3 | | 05'58" (+01'55") | 1000 / 3000 |
4 | | 22'52" (+18'49") | 1000 / 4000 |
5 | | 17'55" (+13'52") | 817 / 4817 |
6 | | 04'09" (+00'06") | 826 / 5644 |
7 | | 13'47" (+09'44") | 660 / 6305 |
8 | | 04'04" (+00'01") | 822 / 7127 |
9 | | 14'26" (+10'23") | 578 / 7706 |
10 | | 04'03" | 815 / 8522 |
11 | | 14'26" (+10'23") | 589 / 9111 |
12 | | 04'03" | 827 / 9938 |
13 | | 16'07" (+12'04") | 409 / 10347 |
14 | | 04'30" (+00'27") | 107 / 10455 |
15 | | 14'56" (+10'53") | 121 / 10577 |
16 | | 04'33" (+00'30") | 100 / 10677 |
17 | | 15'07" (+11'04") | 129 / 10807 |
18 | | 04'24" (+00'21") | 104 / 10911 |
19 | | 15'36" (+11'33") | 127 / 11039 |
20 | | 04'29" (+00'26") | 107 / 11146 |
21 | | 16'59" (+12'56") | 122 / 11269 |
22 | | 04'12" (+00'09") | 107 / 11376 |
23 | | 15'57" (+11'54") | 128 / 11505 |
24 | | 04'08" (+00'05") | 103 / 11609 |
25 | | 08'19" (+04'16") | 1000 / 12609 |
26 | | 06'48" (+02'45") | 522 / 13132 |
跑質,跑量,跑健康
暖身+馬克
L1.(伏地挺身30s15-20下+仰臥起坐30s+單腳跳各30下+深蹲30s+波比跳30s8下+800m配速跑)*4
L2.100m短坡*6/6
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 112~136 | 65~79% |
2:M馬拉松配速區 | 136~153 | 79~89% |
3:T乳酸耐力區 | 153~159 | 89~92% |
4:A無氧耐力區 | 159~168 | 92~97.5% |
5:I最大耗氧區 | 168~173 | 97.5~100% |
最大心率為173 點此去設定最大心率 |
7月累積里程 :
311.99 km ZEPRO 雲豹 Z-TECH 螢光綠藍混色 累積 :
713.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 12'30" | 00:12'30" |
2 | 05'47" | 00:18'17" |
3 | 05'59" | 00:24'16" |
4 | 22'52" | 00:47'08" |
5 | 15'30" | 01:02'38" |
6 | 08'17" | 01:10'55" |
7 | 06'19" | 01:17'14" |
8 | 10'05" | 01:27'19" |
9 | 09'22" | 01:36'41" |
10 | 05'23" | 01:42'04" |
11 | 12'27" | 01:54'31" |
12 | 10'32" | 02:05'03" |
13 | 06'18" | 02:11'21" |
13.1 | 07'49" | 02:12'23" |