30.0 km | 02:11:44 | 04:23/km日期: 2022-11-26 05:38 - 地點: 鹿體 - 平均心率: 164 - 卡路里: 2030 Cal - 平均步頻: 182 - 溫度: 23°C - 濕度: 85%
Pace: 04'55" / 04'30" / 04'30" / 04'28" / 04'29" / 04'29" / 04'29" / 04'29" / 04'28" / 04'29" / 04'28" / 04'28" / 04'21" / 04'26" / 04'24" / 04'34" / 04'33" / 04'32" / 04'42" / 04'51" / 13'43" / 04'01" / 04'07" / 04'09" / 04'10" / 04'07" / 04'09" / 04'06" / 04'11" / 04'01" / 02'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'54" (+00'54") | 1000 / 1000 |
| 2 | | 04'30" (+00'30") | 1000 / 2000 |
| 3 | | 04'30" (+00'30") | 1000 / 3000 |
| 4 | | 04'27" (+00'27") | 1000 / 4000 |
| 5 | | 04'29" (+00'29") | 1000 / 5000 |
| 6 | | 04'29" (+00'29") | 1000 / 6000 |
| 7 | | 04'28" (+00'28") | 1000 / 7000 |
| 8 | | 04'29" (+00'29") | 1000 / 8000 |
| 9 | | 04'28" (+00'28") | 1000 / 9000 |
| 10 | | 04'28" (+00'28") | 1000 / 10000 |
| 11 | | 04'28" (+00'28") | 1000 / 11000 |
| 12 | | 04'27" (+00'27") | 1000 / 12000 |
| 13 | | 04'21" (+00'21") | 1000 / 13000 |
| 14 | | 04'26" (+00'26") | 1000 / 14000 |
| 15 | | 04'23" (+00'23") | 1000 / 15000 |
| 16 | | 04'34" (+00'34") | 1000 / 16000 |
| 17 | | 04'32" (+00'32") | 1000 / 17000 |
| 18 | | 04'31" (+00'31") | 1000 / 18000 |
| 19 | | 04'42" (+00'42") | 1000 / 19000 |
| 20 | | 04'50" (+00'50") | 1000 / 20000 |
| 21 | | 04'05" (+00'05") | 1000 / 21000 |
| 22 | | 04'00" | 1000 / 22000 |
| 23 | | 04'07" (+00'07") | 1000 / 23000 |
| 24 | | 04'08" (+00'08") | 1000 / 24000 |
| 25 | | 04'10" (+00'10") | 1000 / 25000 |
| 26 | | 04'06" (+00'06") | 1000 / 26000 |
| 27 | | 04'09" (+00'09") | 1000 / 27000 |
| 28 | | 04'05" (+00'05") | 1000 / 28000 |
| 29 | | 04'11" (+00'11") | 1000 / 29000 |
| 30 | | 04'00" | 1000 / 30000 |
| 31 | | 02'46" | 24 / 30024 |
跟國偉跑鹿體甜甜圈
今日課表L*20K+T*10K
先慢後快.練習後半馬續航力
謝謝一億來探班
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
11月累積里程 : 323.20 km
TCX 2.0 上傳 | 2 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'55" | 00:04'55" |
| 2 | 04'30" | 00:09'25" |
| 3 | 04'30" | 00:13'55" |
| 4 | 04'28" | 00:18'23" |
| 5 | 04'29" | 00:22'52" |
| 6 | 04'29" | 00:27'21" |
| 7 | 04'29" | 00:31'50" |
| 8 | 04'29" | 00:36'19" |
| 9 | 04'28" | 00:40'47" |
| 10 | 04'29" | 00:45'16" |
| 11 | 04'28" | 00:49'44" |
| 12 | 04'28" | 00:54'12" |
| 13 | 04'21" | 00:58'33" |
| 14 | 04'26" | 01:02'59" |
| 15 | 04'24" | 01:07'23" |
| 16 | 04'34" | 01:11'57" |
| 17 | 04'33" | 01:16'30" |
| 18 | 04'32" | 01:21'02" |
| 19 | 04'42" | 01:25'44" |
| 20 | 04'51" | 01:30'35" |
| 21 | 13'43" | 01:44'18" |
| 22 | 04'01" | 01:48'19" |
| 23 | 04'07" | 01:52'26" |
| 24 | 04'09" | 01:56'35" |
| 25 | 04'10" | 02:00'45" |
| 26 | 04'07" | 02:04'52" |
| 27 | 04'09" | 02:09'01" |
| 28 | 04'06" | 02:13'07" |
| 29 | 04'11" | 02:17'18" |
| 30 | 04'01" | 02:21'19" |
| 30.0 | 02'42" | 02:21'23" |
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