22.8 km | 01:40:32 | 04:24/km日期: 2014-03-02 17:30 - 地點: 高市凹仔底森林公園 - 平均心率: 74 - 卡路里: 1840 Cal - 溫度: 21°C - 濕度: 84%
Pace: 04'23" / 04'07" / 04'07" / 04'06" / 04'06" / 04'04" / 04'08" / 04'13" / 04'18" / 04'12" / 04'13" / 04'18" / 04'15" / 04'37" / 04'36" / 04'35" / 04'35" / 04'38" / 04'43" / 04'43" / 04'41" / 04'36" / 05'34" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'39" (+00'41") | 496 / 496 |
2 | | 04'04" (+00'06") | 498 / 995 |
3 | | 04'12" (+00'14") | 514 / 1509 |
4 | | 04'02" (+00'04") | 498 / 2008 |
5 | | 04'06" (+00'08") | 499 / 2507 |
6 | | 04'05" (+00'07") | 513 / 3021 |
7 | | 03'58" | 495 / 3517 |
8 | | 04'14" (+00'16") | 510 / 4027 |
9 | | 04'06" (+00'08") | 499 / 4527 |
10 | | 04'02" (+00'04") | 508 / 5035 |
11 | | 04'08" (+00'10") | 503 / 5539 |
12 | | 03'58" | 498 / 6037 |
13 | | 04'16" (+00'18") | 507 / 6545 |
14 | | 04'06" (+00'08") | 499 / 7044 |
15 | | 04'11" (+00'13") | 501 / 7546 |
16 | | 04'13" (+00'15") | 512 / 8058 |
17 | | 04'12" (+00'14") | 498 / 8557 |
18 | | 04'21" (+00'23") | 505 / 9062 |
19 | | 04'11" (+00'13") | 500 / 9563 |
20 | | 04'15" (+00'17") | 504 / 10067 |
21 | | 04'11" (+00'13") | 497 / 10565 |
22 | | 04'13" (+00'15") | 517 / 11082 |
23 | | 04'20" (+00'22") | 491 / 11574 |
24 | | 04'10" (+00'12") | 506 / 12080 |
25 | | 04'22" (+00'24") | 510 / 12591 |
26 | | 04'12" (+00'14") | 498 / 13089 |
27 | | 04'38" (+00'40") | 506 / 13596 |
28 | | 04'39" (+00'41") | 497 / 14093 |
29 | | 04'37" (+00'39") | 511 / 14604 |
30 | | 04'34" (+00'36") | 499 / 15104 |
31 | | 04'35" (+00'37") | 503 / 15608 |
32 | | 04'34" (+00'36") | 506 / 16114 |
33 | | 04'32" (+00'34") | 506 / 16620 |
34 | | 04'35" (+00'37") | 504 / 17125 |
35 | | 04'44" (+00'46") | 499 / 17625 |
36 | | 04'37" (+00'39") | 501 / 18126 |
37 | | 04'40" (+00'42") | 505 / 18632 |
38 | | 04'39" (+00'41") | 508 / 19140 |
39 | | 04'48" (+00'50") | 499 / 19640 |
40 | | 04'38" (+00'40") | 505 / 20146 |
41 | | 04'39" (+00'41") | 503 / 20650 |
42 | | 04'42" (+00'44") | 509 / 21159 |
43 | | 04'36" (+00'38") | 495 / 21654 |
44 | | 04'35" (+00'37") | 507 / 22162 |
45 | | 04'39" (+00'41") | 507 / 22670 |
46 | | 04'21" (+00'23") | 274 / 22945 |
今天目標完跑半馬,
前半段特意加速,
10k後開始掉速,
看來速耐力還要再加強~~~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
3月累積里程 :
392.71 km 里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'23" | 00:04'23" |
2 | 04'07" | 00:08'30" |
3 | 04'07" | 00:12'37" |
4 | 04'06" | 00:16'43" |
5 | 04'06" | 00:20'49" |
6 | 04'04" | 00:24'53" |
7 | 04'08" | 00:29'01" |
8 | 04'13" | 00:33'14" |
9 | 04'18" | 00:37'32" |
10 | 04'12" | 00:41'44" |
11 | 04'13" | 00:45'57" |
12 | 04'18" | 00:50'15" |
13 | 04'15" | 00:54'30" |
14 | 04'37" | 00:59'07" |
15 | 04'36" | 01:03'43" |
16 | 04'35" | 01:08'18" |
17 | 04'35" | 01:12'53" |
18 | 04'38" | 01:17'31" |
19 | 04'43" | 01:22'14" |
20 | 04'43" | 01:26'57" |
21 | 04'41" | 01:31'38" |
22 | 04'36" | 01:36'14" |
22.8 | 05'34" | 01:40'32" |