12.0 km | 00:55:32 | 04:36/km日期: 2020-11-24 18:41 - 平均心率: 145 - 卡路里: 752 Cal - 平均步頻: 190 - 溫度: 23°C - 濕度: 71%
Pace: 05'13" / 04'38" / 04'40" / 04'30" / 04'32" / 04'28" / 04'35" / 04'31" / 04'36" / 04'34" / 04'38" / 04'31" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'29" (+01'03") | 400 / 400 |
2 | | 05'02" (+00'36") | 400 / 800 |
3 | | 04'51" (+00'25") | 400 / 1200 |
4 | | 04'41" (+00'15") | 400 / 1600 |
5 | | 04'34" (+00'08") | 400 / 2000 |
6 | | 04'36" (+00'10") | 400 / 2400 |
7 | | 04'40" (+00'14") | 400 / 2800 |
8 | | 04'27" (+00'01") | 400 / 3199 |
9 | | 04'35" (+00'09") | 400 / 3599 |
10 | | 04'36" (+00'10") | 400 / 3999 |
11 | | 04'26" | 400 / 4399 |
12 | | 04'28" (+00'02") | 400 / 4800 |
13 | | 04'33" (+00'07") | 400 / 5200 |
14 | | 04'30" (+00'04") | 400 / 5600 |
15 | | 04'30" (+00'04") | 400 / 6000 |
16 | | 04'32" (+00'06") | 400 / 6400 |
17 | | 04'35" (+00'09") | 400 / 6800 |
18 | | 04'34" (+00'08") | 400 / 7200 |
19 | | 04'34" (+00'08") | 400 / 7600 |
20 | | 04'29" (+00'03") | 400 / 8000 |
21 | | 04'32" (+00'06") | 400 / 8400 |
22 | | 04'35" (+00'09") | 400 / 8800 |
23 | | 04'36" (+00'10") | 400 / 9200 |
24 | | 04'38" (+00'12") | 400 / 9600 |
25 | | 04'32" (+00'06") | 400 / 10000 |
26 | | 04'36" (+00'10") | 400 / 10400 |
27 | | 04'29" (+00'03") | 400 / 10800 |
28 | | 04'33" (+00'07") | 400 / 11200 |
29 | | 04'36" (+00'10") | 400 / 11600 |
30 | | 04'35" (+00'09") | 400 / 12000 |
31 | | 03'46" | 25 / 12025 |
甜甜圈之煉
感謝小朱教練場邊教學之際
抽空提點送髖提臀跑姿修正😘
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 |
11月累積里程 :
220.69 km Y拖 跟上來(小黑1) 累積 :
579.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'13" | 00:05'13" |
2 | 04'38" | 00:09'51" |
3 | 04'40" | 00:14'31" |
4 | 04'30" | 00:19'01" |
5 | 04'32" | 00:23'33" |
6 | 04'28" | 00:28'01" |
7 | 04'35" | 00:32'36" |
8 | 04'31" | 00:37'07" |
9 | 04'36" | 00:41'43" |
10 | 04'34" | 00:46'17" |
11 | 04'38" | 00:50'55" |
12 | 04'31" | 00:55'26" |
12.0 | 03'59" | 00:55'32" |