14.3 km | 01:10:48 | 04:57/km日期: 2021-10-19 18:07 - 平均心率: 155 - 卡路里: 721 Cal - 平均步頻: 178 - 溫度: 24°C - 濕度: 72% - PM2.5: 良好(7)
Pace: 05'46" / 06'02" / 04'24" / 04'29" / 04'18" / 04'54" / 04'27" / 04'16" / 04'59" / 04'18" / 04'30" / 05'40" / 04'53" / 04'43" / 10'37" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'14" (+02'08") | 400 / 400 |
2 | | 05'39" (+01'33") | 400 / 800 |
3 | | 05'06" (+01'00") | 400 / 1200 |
4 | | 04'59" (+00'53") | 400 / 1600 |
5 | | 07'29" (+03'23") | 399 / 1999 |
6 | | 04'20" (+00'14") | 400 / 2399 |
7 | | 04'23" (+00'17") | 400 / 2799 |
8 | | 04'22" (+00'16") | 400 / 3199 |
9 | | 04'31" (+00'25") | 400 / 3599 |
10 | | 04'17" (+00'11") | 400 / 3999 |
11 | | 04'32" (+00'26") | 400 / 4399 |
12 | | 04'17" (+00'11") | 400 / 4799 |
13 | | 04'21" (+00'15") | 200 / 4999 |
14 | | 10'16" (+06'10") | 97 / 5097 |
15 | | 04'12" (+00'06") | 400 / 5497 |
16 | | 04'27" (+00'21") | 400 / 5897 |
17 | | 04'24" (+00'18") | 400 / 6297 |
18 | | 04'22" (+00'16") | 400 / 6697 |
19 | | 04'23" (+00'17") | 400 / 7097 |
20 | | 04'18" (+00'12") | 400 / 7497 |
21 | | 04'17" (+00'11") | 400 / 7897 |
22 | | 04'06" | 200 / 8097 |
23 | | 11'44" (+07'38") | 85 / 8182 |
24 | | 04'25" (+00'19") | 400 / 8582 |
25 | | 04'18" (+00'12") | 400 / 8982 |
26 | | 04'16" (+00'10") | 400 / 9382 |
27 | | 04'16" (+00'10") | 400 / 9782 |
28 | | 04'32" (+00'26") | 400 / 10182 |
29 | | 04'21" (+00'15") | 400 / 10582 |
30 | | 04'34" (+00'28") | 400 / 10982 |
31 | | 04'25" (+00'19") | 200 / 11182 |
32 | | 10'27" (+06'21") | 95 / 11278 |
33 | | 05'59" (+01'53") | 400 / 11678 |
34 | | 04'36" (+00'30") | 400 / 12078 |
35 | | 04'49" (+00'43") | 400 / 12478 |
36 | | 04'48" (+00'42") | 400 / 12878 |
37 | | 04'50" (+00'44") | 400 / 13278 |
38 | | 04'43" (+00'37") | 400 / 13678 |
39 | | 04'48" (+00'42") | 352 / 14031 |
40 | | 10'38" (+06'32") | 93 / 14124 |
41 | | 11'40" (+07'34") | 173 / 14298 |
3公里間歇跑13分10秒內休1分鐘3趟,最後第4趟比較慢輕鬆跑,速度有稍微快10秒左右
天氣冷加不戴口罩好跑多了
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 |
10月累積里程 :
376.21 km Nike T8 累積 :
986.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'46" | 00:05'46" |
2 | 06'02" | 00:11'48" |
3 | 04'24" | 00:16'12" |
4 | 04'29" | 00:20'41" |
5 | 04'18" | 00:24'59" |
6 | 04'54" | 00:29'53" |
7 | 04'27" | 00:34'20" |
8 | 04'16" | 00:38'36" |
9 | 04'59" | 00:43'35" |
10 | 04'18" | 00:47'53" |
11 | 04'30" | 00:52'23" |
12 | 05'40" | 00:58'03" |
13 | 04'53" | 01:02'56" |
14 | 04'43" | 01:07'39" |
14.3 | 10'37" | 01:10'49" |