16.2 km | 01:22:02 | 05:03/km日期: 2018-09-15 06:30 - 地點: 汐止田徑場 - 天氣: 雨 - 平均心率: 161 - 卡路里: 832 Cal - 平均步頻: 172 - 溫度: 27°C - 濕度: 86% - PM2.5: 良好(5)
Pace: 05'26" / 05'29" / 04'29" / 04'22" / 04'27" / 04'31" / 05'17" / 04'29" / 04'29" / 04'32" / 04'36" / 06'58" / 04'43" / 04'48" / 05'28" / 06'22" / 07'04" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'34" (+01'21") | 1791 / 1791 |
2 | | 04'20" (+00'07") | 804 / 2596 |
3 | | 06'27" (+02'14") | 77 / 2674 |
4 | | 04'13" | 828 / 3503 |
5 | | 05'55" (+01'42") | 84 / 3587 |
6 | | 04'15" (+00'02") | 821 / 4408 |
7 | | 06'21" (+02'08") | 78 / 4487 |
8 | | 04'17" (+00'04") | 816 / 5303 |
9 | | 08'05" (+03'52") | 61 / 5365 |
10 | | 04'18" (+00'05") | 813 / 6179 |
11 | | 06'10" (+01'57") | 80 / 6260 |
12 | | 05'51" (+01'38") | 511 / 6772 |
13 | | 04'19" (+00'06") | 810 / 7582 |
14 | | 06'24" (+02'11") | 78 / 7660 |
15 | | 04'17" (+00'04") | 816 / 8476 |
16 | | 07'16" (+03'03") | 68 / 8545 |
17 | | 04'18" (+00'05") | 812 / 9358 |
18 | | 07'48" (+03'35") | 64 / 9422 |
19 | | 04'20" (+00'07") | 805 / 10227 |
20 | | 10'52" (+06'39") | 45 / 10273 |
21 | | 04'17" (+00'04") | 816 / 11089 |
22 | | 10'04" (+05'51") | 49 / 11139 |
23 | | 19'29" (+15'16") | 153 / 11293 |
24 | | 04'19" (+00'06") | 807 / 12101 |
25 | | 12'09" (+07'56") | 41 / 12142 |
26 | | 04'15" (+00'02") | 822 / 12964 |
27 | | 10'07" (+05'54") | 49 / 13014 |
28 | | 04'16" (+00'03") | 818 / 13832 |
29 | | 13'13" (+09'00") | 37 / 13870 |
30 | | 04'19" (+00'06") | 810 / 14680 |
31 | | 13'49" (+09'36") | 36 / 14716 |
32 | | 34'31" (+30'18") | 0 / 14717 |
33 | | 27'21" (+23'08") | 0 / 14718 |
34 | | 06'55" (+02'42") | 433 / 15151 |
35 | | 06'30" (+02'17") | 1074 / 16226 |
RPE : 8
Recipe : MP interval
Goal pace = 415
[(3'30 / 30s )*5 ] *3 / recovery 5min
起跑感覺腿沒有明顯的痠痛, 但有點沉, 使不太上力, 平均都在100s +-1s , 最後一組的最後1~2趟掉到104s左右, 所以最後一趟就不硬撐了,放掉
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 : 323.27 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'26" | 00:05'26" |
2 | 05'29" | 00:10'55" |
3 | 04'29" | 00:15'24" |
4 | 04'22" | 00:19'46" |
5 | 04'27" | 00:24'13" |
6 | 04'31" | 00:28'44" |
7 | 05'17" | 00:34'01" |
8 | 04'29" | 00:38'30" |
9 | 04'29" | 00:42'59" |
10 | 04'32" | 00:47'31" |
11 | 04'36" | 00:52'07" |
12 | 06'58" | 00:59'05" |
13 | 04'43" | 01:03'48" |
14 | 04'48" | 01:08'36" |
15 | 05'28" | 01:14'04" |
16 | 06'22" | 01:20'26" |
16.2 | 07'04" | 01:22'02" |