15.7 km | 01:21:04 | 05:08/km日期: 2013-02-15 21:22 - 地點: 板橋區玫瑰公園PU跑道外圍至新埔國中來回折返 - 天氣: 涼爽 15度 - 平均心率: 173 - 卡路里: 949 Cal - 溫度: 15°C - 濕度: 82%
Pace: 04'49" / 05'08" / 05'01" / 05'11" / 05'13" / 05'14" / 05'20" / 04'59" / 05'18" / 05'02" / 05'16" / 05'29" / 05'02" / 05'16" / 04'56" / 05'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'09" (+00'58") | 14128 / 14128 |
2 | | 04'52" (+00'41") | 51 / 14179 |
3 | | 04'36" (+00'25") | 43 / 14222 |
4 | | 04'54" (+00'43") | 50 / 14273 |
5 | | 05'24" (+01'13") | 55 / 14329 |
6 | | 04'51" (+00'40") | 51 / 14380 |
7 | | 05'04" (+00'53") | 45 / 14426 |
8 | | 05'03" (+00'52") | 49 / 14476 |
9 | | 05'02" (+00'51") | 52 / 14529 |
10 | | 05'07" (+00'56") | 48 / 14577 |
11 | | 04'52" (+00'41") | 51 / 14629 |
12 | | 04'36" (+00'25") | 50 / 14679 |
13 | | 04'46" (+00'35") | 48 / 14728 |
14 | | 04'30" (+00'19") | 48 / 14776 |
15 | | 04'42" (+00'31") | 53 / 14829 |
16 | | 05'04" (+00'53") | 52 / 14882 |
17 | | 05'05" (+00'54") | 49 / 14931 |
18 | | 05'11" (+01'00") | 48 / 14979 |
19 | | 04'59" (+00'48") | 50 / 15029 |
20 | | 05'05" (+00'54") | 52 / 15081 |
21 | | 04'32" (+00'21") | 55 / 15137 |
22 | | 04'42" (+00'31") | 53 / 15190 |
23 | | 05'02" (+00'51") | 49 / 15239 |
24 | | 05'15" (+01'04") | 44 / 15283 |
25 | | 04'22" (+00'11") | 45 / 15329 |
26 | | 04'11" | 63 / 15393 |
27 | | 05'01" (+00'50") | 49 / 15443 |
28 | | 05'04" (+00'53") | 49 / 15492 |
29 | | 04'55" (+00'44") | 50 / 15543 |
30 | | 04'29" (+00'18") | 44 / 15587 |
31 | | 04'54" (+00'43") | 47 / 15635 |
32 | | 05'16" (+01'05") | 60 / 15695 |
33 | | 05'10" (+00'59") | 12 / 15708 |
34 | | 10'14" (+06'03") | 6 / 15714 |
35 | | 14'37" (+10'26") | 2 / 15716 |
36 | | 13'06" (+08'55") | 3 / 15720 |
吃完飯後一小時開始運動,一開始感覺不太舒服,後來慢慢適應,下次要休息久一點再運動,不然會有反效果
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~138 | 65~79% |
2:M馬拉松配速區 | 138~155 | 79~89% |
3:T乳酸耐力區 | 155~161 | 89~92% |
4:A無氧耐力區 | 161~170 | 92~97.5% |
5:I最大耗氧區 | 170~175 | 97.5~100% |
最大心率為175 點此去設定最大心率 |
2月累積里程 :
208.46 km MIZUNO WAVE Rider 16 累積 :
2784.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'49" | 00:04'49" |
2 | 05'08" | 00:09'57" |
3 | 05'01" | 00:14'58" |
4 | 05'11" | 00:20'09" |
5 | 05'13" | 00:25'22" |
6 | 05'14" | 00:30'36" |
7 | 05'20" | 00:35'56" |
8 | 04'59" | 00:40'55" |
9 | 05'18" | 00:46'13" |
10 | 05'02" | 00:51'15" |
11 | 05'16" | 00:56'31" |
12 | 05'29" | 01:02'00" |
13 | 05'02" | 01:07'02" |
14 | 05'16" | 01:12'18" |
15 | 04'56" | 01:17'14" |
15.7 | 05'10" | 01:21'04" |