10.0 km | 01:03:33 | 06:20/km日期: 2018-11-12 20:11 - 天氣: 涼爽 - 平均心率: 146 - 卡路里: 376 Cal - 平均步頻: 200 - 溫度: 24°C - 濕度: 77% - PM2.5: 良好(35)
Pace: 06'18" / 06'40" / 05'14" / 08'44" / 05'15" / 05'04" / 08'35" / 05'08" / 06'01" / 06'28" / 05'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'17" (+01'20") | 1000 / 1000 |
2 | | 24'08" (+19'11") | 76 / 1076 |
3 | | 05'09" (+00'12") | 400 / 1476 |
4 | | 05'20" (+00'23") | 400 / 1876 |
5 | | 05'13" (+00'16") | 400 / 2276 |
6 | | 05'11" (+00'14") | 400 / 2676 |
7 | | 05'03" (+00'06") | 400 / 3076 |
8 | | 24'41" (+19'44") | 188 / 3264 |
9 | | 05'03" (+00'06") | 400 / 3664 |
10 | | 05'09" (+00'12") | 400 / 4064 |
11 | | 05'09" (+00'12") | 400 / 4464 |
12 | | 05'14" (+00'17") | 400 / 4864 |
13 | | 05'03" (+00'06") | 400 / 5264 |
14 | | 05'04" (+00'07") | 400 / 5664 |
15 | | 05'09" (+00'12") | 400 / 6064 |
16 | | 04'59" (+00'02") | 200 / 6264 |
17 | | 27'30" (+22'33") | 161 / 6426 |
18 | | 04'57" | 400 / 6826 |
19 | | 05'10" (+00'13") | 400 / 7226 |
20 | | 05'01" (+00'04") | 400 / 7626 |
21 | | 05'03" (+00'06") | 400 / 8026 |
22 | | 05'04" (+00'07") | 400 / 8426 |
23 | | 05'39" (+00'42") | 20 / 8446 |
24 | | 06'57" (+02'00") | 400 / 8846 |
25 | | 06'30" (+01'33") | 400 / 9246 |
26 | | 06'24" (+01'27") | 200 / 9446 |
27 | | 06'23" (+01'26") | 400 / 9846 |
28 | | 06'30" (+01'33") | 171 / 10017 |
好久沒到逢甲跑速耐力的課表了。
今日課表:暖身1km-T配速2km-休5分鐘-T配速3km-休5分鐘-T配速2km-緩跑1km。
試著把重點放在配速的穩定度上,雖然還不夠穩,但有慢慢抓到感覺了,希望週六的旁聽團練能努力穩住囉!
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 |
11月累積里程 :
185.30 km ![](images/shoe.png)
UA 橙青交織 累積 :
553.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'18" | 00:06'18" |
2 | 06'40" | 00:12'58" |
3 | 05'14" | 00:18'12" |
4 | 08'44" | 00:26'56" |
5 | 05'15" | 00:32'11" |
6 | 05'04" | 00:37'15" |
7 | 08'35" | 00:45'50" |
8 | 05'08" | 00:50'58" |
9 | 06'01" | 00:56'59" |
10 | 06'28" | 01:03'27" |
10.0 | 06'30" | 01:03'34" |