7.5 km | 00:42:41 | 05:41/km日期: 2022-08-01 20:09 - 平均心率: 137 - 卡路里: 380 Cal - 平均步頻: 184 - 溫度: 30°C - 濕度: 67% - PM2.5: 良好(15)
Pace: 05'15" / 05'02" / 05'42" / 07'56" / 04'52" / 05'04" / 06'07" / 05'21" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'00" (+00'20") | 136 / 136 |
2 | | 05'15" (+00'35") | 391 / 527 |
3 | | 05'09" (+00'29") | 382 / 910 |
4 | | 05'07" (+00'27") | 391 / 1301 |
5 | | 04'59" (+00'19") | 381 / 1682 |
6 | | 05'05" (+00'25") | 389 / 2072 |
7 | | 05'06" (+00'26") | 374 / 2446 |
8 | | 04'57" (+00'17") | 386 / 2832 |
9 | | 05'05" (+00'25") | 89 / 2922 |
10 | | 21'03" (+16'23") | 216 / 3138 |
11 | | 04'47" (+00'07") | 383 / 3521 |
12 | | 05'24" (+00'44") | 365 / 3887 |
13 | | 04'57" (+00'17") | 387 / 4274 |
14 | | 04'54" (+00'14") | 392 / 4667 |
15 | | 04'56" (+00'16") | 387 / 5054 |
16 | | 05'02" (+00'22") | 378 / 5433 |
17 | | 05'01" (+00'21") | 379 / 5813 |
18 | | 04'40" | 387 / 6200 |
19 | | 19'23" (+14'43") | 67 / 6267 |
20 | | 05'30" (+00'50") | 417 / 6684 |
21 | | 05'14" (+00'34") | 398 / 7082 |
22 | | 04'58" (+00'18") | 395 / 7478 |
23 | | 10'55" (+06'15") | 35 / 7514 |
今日上課課表:3K間歇兩趟中間休息4分鐘
配速:400m/1:56
緩和跑:400mx3
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 130~158 | 65~79% |
2:M馬拉松配速區 | 158~178 | 79~89% |
3:T乳酸耐力區 | 178~184 | 89~92% |
4:A無氧耐力區 | 184~195 | 92~97.5% |
5:I最大耗氧區 | 195~200 | 97.5~100% |
最大心率為200 點此去設定最大心率 |
8月累積里程 :
209.10 km adidas adios 6 累積 :
179.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'15" | 00:05'15" |
2 | 05'02" | 00:10'17" |
3 | 05'42" | 00:15'59" |
4 | 07'56" | 00:23'55" |
5 | 04'52" | 00:28'47" |
6 | 05'04" | 00:33'51" |
7 | 06'07" | 00:39'58" |
7.5 | 05'19" | 00:42'42" |