27.2 km | 02:38:12 | 05:49/km日期: 2013-12-28 06:23 - 總爬升: 307 m - 地點: 嶺東科大 - 天氣: 冷 - 平均心率: 78 - 卡路里: 1413 Cal - 溫度: 10°C - 濕度: 68%
Pace: 07'23" / 06'55" / 06'42" / 06'01" / 05'37" / 06'22" / 06'22" / 06'15" / 06'06" / 04'49" / 05'04" / 05'20" / 06'35" / 04'59" / 04'49" / 05'45" / 05'12" / 05'20" / 06'04" / 05'21" / 05'19" / 06'12" / 05'27" / 05'24" / 05'21" / 05'49" / 05'29" / 11'06" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'37" (+01'17") | 4517 / 4517 |
2 | | 06'03" (+00'43") | 4944 / 9461 |
3 | | 05'20" | 5624 / 15086 |
4 | | 05'29" (+00'09") | 5456 / 20543 |
5 | | 05'36" (+00'16") | 5347 / 25891 |
6 | | 05'28" (+00'08") | 1508 / 27399 |
基本訓練-南屯路跑隊團練,預計LSD目標25K以上輕鬆跑
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 |
12月累積里程 : 219.05 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'23" | 00:07'23" |
2 | 06'55" | 00:14'18" |
3 | 06'42" | 00:21'00" |
4 | 06'01" | 00:27'01" |
5 | 05'37" | 00:32'38" |
6 | 06'22" | 00:39'00" |
7 | 06'22" | 00:45'22" |
8 | 06'15" | 00:51'37" |
9 | 06'06" | 00:57'43" |
10 | 04'49" | 01:02'32" |
11 | 05'04" | 01:07'36" |
12 | 05'20" | 01:12'56" |
13 | 06'35" | 01:19'31" |
14 | 04'59" | 01:24'30" |
15 | 04'49" | 01:29'19" |
16 | 05'45" | 01:35'04" |
17 | 05'12" | 01:40'16" |
18 | 05'20" | 01:45'36" |
19 | 06'04" | 01:51'40" |
20 | 05'21" | 01:57'01" |
21 | 05'19" | 02:02'20" |
22 | 06'12" | 02:08'32" |
23 | 05'27" | 02:13'59" |
24 | 05'24" | 02:19'23" |
25 | 05'21" | 02:24'44" |
26 | 05'49" | 02:30'33" |
27 | 05'29" | 02:36'02" |
27.2 | 11'06" | 02:38'12" |