21.3 km | 01:46:18 | 04:59/km日期: 2018-09-15 05:05 - 地點: 彰化縣立體育場 - 天氣: 陰天 - 平均心率: 169 - 卡路里: 1342 Cal - 平均步頻: 182 - 溫度: 26°C - 濕度: 89% - PM2.5: 良好(12)
Pace: 05'20" / 05'16" / 05'09" / 04'59" / 05'06" / 05'01" / 04'55" / 04'41" / 04'49" / 04'50" / 04'57" / 04'52" / 05'00" / 05'07" / 05'07" / 05'08" / 05'09" / 04'57" / 04'59" / 04'52" / 04'44" / 04'19" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'15" (+00'40") | 436 / 436 |
2 | | 05'22" (+00'47") | 441 / 877 |
3 | | 05'23" (+00'48") | 439 / 1317 |
4 | | 05'15" (+00'40") | 435 / 1753 |
5 | | 05'10" (+00'35") | 437 / 2190 |
6 | | 05'10" (+00'35") | 436 / 2627 |
7 | | 05'01" (+00'26") | 444 / 3071 |
8 | | 04'58" (+00'23") | 437 / 3508 |
9 | | 05'04" (+00'29") | 434 / 3943 |
10 | | 05'03" (+00'28") | 435 / 4378 |
11 | | 05'03" (+00'28") | 437 / 4816 |
12 | | 05'08" (+00'33") | 443 / 5259 |
13 | | 04'57" (+00'22") | 443 / 5702 |
14 | | 04'57" (+00'22") | 437 / 6140 |
15 | | 04'56" (+00'21") | 438 / 6579 |
16 | | 04'55" (+00'20") | 441 / 7020 |
17 | | 04'42" (+00'07") | 441 / 7462 |
18 | | 04'40" (+00'05") | 442 / 7904 |
19 | | 04'48" (+00'13") | 444 / 8349 |
20 | | 04'48" (+00'13") | 443 / 8793 |
21 | | 04'42" (+00'07") | 440 / 9233 |
22 | | 04'53" (+00'18") | 437 / 9671 |
23 | | 04'52" (+00'17") | 438 / 10110 |
24 | | 05'00" (+00'25") | 436 / 10546 |
25 | | 04'53" (+00'18") | 438 / 10984 |
26 | | 04'50" (+00'15") | 437 / 11422 |
27 | | 04'48" (+00'13") | 442 / 11864 |
28 | | 05'00" (+00'25") | 435 / 12299 |
29 | | 04'59" (+00'24") | 435 / 12735 |
30 | | 05'05" (+00'30") | 438 / 13173 |
31 | | 05'08" (+00'33") | 438 / 13612 |
32 | | 05'01" (+00'26") | 443 / 14055 |
33 | | 05'01" (+00'26") | 439 / 14494 |
34 | | 05'13" (+00'38") | 432 / 14927 |
35 | | 05'10" (+00'35") | 435 / 15362 |
36 | | 05'08" (+00'33") | 434 / 15797 |
37 | | 05'13" (+00'38") | 427 / 16225 |
38 | | 05'05" (+00'30") | 439 / 16664 |
39 | | 05'03" (+00'28") | 440 / 17104 |
40 | | 04'59" (+00'24") | 442 / 17547 |
41 | | 04'54" (+00'19") | 445 / 17992 |
42 | | 04'54" (+00'19") | 441 / 18434 |
43 | | 05'02" (+00'27") | 437 / 18871 |
44 | | 05'00" (+00'25") | 440 / 19312 |
45 | | 04'48" (+00'13") | 442 / 19754 |
46 | | 04'48" (+00'13") | 443 / 20198 |
47 | | 04'48" (+00'13") | 443 / 20641 |
48 | | 04'35" | 442 / 21084 |
49 | | 04'15" | 224 / 21308 |
兩年多未在操場跑,今日繞圈半馬團練,前5k五分多,6~12k:4分多,硬是跑出均速五分,13k~18k:五分初累了,最後回了點神加速跑,還好五分速內達標,操場真是越繞頭越暈,也不好跑,不過長期跑,對配速提升有幫忙。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
9月累積里程 :
410.13 km 美津濃 WAVE EMPEROR 3 - 黃皇速 累積 :
1067.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'20" | 00:05'20" |
2 | 05'16" | 00:10'36" |
3 | 05'09" | 00:15'45" |
4 | 04'59" | 00:20'44" |
5 | 05'06" | 00:25'50" |
6 | 05'01" | 00:30'51" |
7 | 04'55" | 00:35'46" |
8 | 04'41" | 00:40'27" |
9 | 04'49" | 00:45'16" |
10 | 04'50" | 00:50'06" |
11 | 04'57" | 00:55'03" |
12 | 04'52" | 00:59'55" |
13 | 05'00" | 01:04'55" |
14 | 05'07" | 01:10'02" |
15 | 05'07" | 01:15'09" |
16 | 05'08" | 01:20'17" |
17 | 05'09" | 01:25'26" |
18 | 04'57" | 01:30'23" |
19 | 04'59" | 01:35'22" |
20 | 04'52" | 01:40'14" |
21 | 04'44" | 01:44'58" |
21.3 | 04'18" | 01:46'18" |