7.0 km | 00:40:40 | 05:46/km日期: 2020-12-30 05:06 - 地點: 南崁國小 - 天氣: 冷 - 平均心率: 132 - 卡路里: 324 Cal - 平均步頻: 184 - 溫度: 13°C - 濕度: 93% - PM2.5: 良好(5)
Pace: 07'35" / 07'48" / 05'01" / 05'14" / 05'22" / 05'33" / 05'45" / 04'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'31" (+02'56") | 172 / 172 |
2 | | 07'47" (+04'12") | 149 / 322 |
3 | | 07'54" (+04'19") | 151 / 474 |
4 | | 07'39" (+04'04") | 154 / 628 |
5 | | 08'04" (+04'29") | 138 / 767 |
6 | | 07'36" (+04'01") | 159 / 927 |
7 | | 06'39" (+03'04") | 172 / 1100 |
8 | | 07'06" (+03'31") | 161 / 1262 |
9 | | 07'14" (+03'39") | 154 / 1416 |
10 | | 05'18" (+01'43") | 58 / 1474 |
11 | | 03'35" | 15 / 1490 |
12 | | 07'06" (+03'31") | 2 / 1492 |
13 | | 25'32" (+21'57") | 3 / 1496 |
14 | | 05'27" (+01'52") | 13 / 1509 |
15 | | 05'24" (+01'49") | 181 / 1690 |
16 | | 05'02" (+01'27") | 36 / 1727 |
17 | | 04'59" (+01'24") | 177 / 1904 |
18 | | 05'33" (+01'58") | 36 / 1940 |
19 | | 04'54" (+01'19") | 190 / 2130 |
20 | | 05'30" (+01'55") | 36 / 2167 |
21 | | 04'56" (+01'21") | 185 / 2352 |
22 | | 05'43" (+02'08") | 23 / 2375 |
23 | | 04'50" (+01'15") | 213 / 2589 |
24 | | 05'10" (+01'35") | 212 / 2801 |
25 | | 04'54" (+01'19") | 33 / 2835 |
26 | | 05'17" (+01'42") | 182 / 3017 |
27 | | 05'09" (+01'34") | 29 / 3047 |
28 | | 05'14" (+01'39") | 197 / 3244 |
29 | | 04'56" (+01'21") | 30 / 3274 |
30 | | 05'22" (+01'47") | 186 / 3460 |
31 | | 04'51" (+01'16") | 219 / 3680 |
32 | | 05'05" (+01'30") | 29 / 3709 |
33 | | 05'01" (+01'26") | 195 / 3905 |
34 | | 04'57" (+01'22") | 23 / 3928 |
35 | | 05'33" (+01'58") | 203 / 4132 |
36 | | 05'33" (+01'58") | 200 / 4333 |
37 | | 04'56" (+01'21") | 30 / 4363 |
38 | | 05'25" (+01'50") | 196 / 4560 |
39 | | 05'32" (+01'57") | 201 / 4762 |
40 | | 04'35" (+01'00") | 29 / 4791 |
41 | | 05'31" (+01'56") | 177 / 4969 |
42 | | 05'08" (+01'33") | 32 / 5001 |
43 | | 05'25" (+01'50") | 193 / 5194 |
44 | | 05'37" (+02'02") | 207 / 5402 |
45 | | 05'52" (+02'17") | 19 / 5422 |
46 | | 05'21" (+01'46") | 202 / 5624 |
47 | | 05'17" (+01'42") | 217 / 5841 |
48 | | 05'36" (+02'01") | 20 / 5862 |
49 | | 05'48" (+02'13") | 180 / 6043 |
50 | | 05'11" (+01'36") | 22 / 6066 |
51 | | 05'35" (+02'00") | 187 / 6253 |
52 | | 04'51" (+01'16") | 27 / 6281 |
53 | | 05'47" (+02'12") | 189 / 6470 |
54 | | 05'42" (+02'07") | 215 / 6686 |
55 | | 05'59" (+02'24") | 211 / 6898 |
56 | | 05'46" (+02'11") | 148 / 7046 |
座右銘:(追求自信與尊嚴的人生)
1.每天都要讀書Reading+跑步Running+訓練Training;
2.平時訓練辛苦些,比賽才能少辛苦!
3.目標:2021/03/21完成初馬 !
輕鬆跑7k(經過三個多月,感覺右腳恢復差不多了。)
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 |
12月累積里程 :
150.90 km DIADORA LT5AMR2759(白) 累積 :
1504.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'35" | 00:07'35" |
2 | 07'48" | 00:15'23" |
3 | 05'01" | 00:20'24" |
4 | 05'14" | 00:25'38" |
5 | 05'22" | 00:31'00" |
6 | 05'33" | 00:36'33" |
7 | 05'45" | 00:42'18" |
7.0 | 04'15" | 00:42'30" |