12.3 km | 01:13:08 | 05:56/km日期: 2021-09-23 18:15 - 地點: NTHU - 天氣: hot - 平均心率: 135 - 卡路里: 652 Cal - 平均步頻: 172 - 溫度: 31°C - 濕度: 74% - PM2.5: 良好(12)
Pace: 04'18" / 04'05" / 04'04" / 04'14" / 04'11" / 08'28" / 04'15" / 06'59" / 09'55" / 05'12" / 05'30" / 06'55" / 29'13" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'31" (+01'13") | 420 / 420 |
2 | | 04'07" (+00'49") | 427 / 847 |
3 | | 04'03" (+00'45") | 416 / 1264 |
4 | | 04'02" (+00'44") | 431 / 1695 |
5 | | 04'14" (+00'56") | 417 / 2113 |
6 | | 04'05" (+00'47") | 420 / 2533 |
7 | | 04'01" (+00'43") | 425 / 2959 |
8 | | 04'10" (+00'52") | 417 / 3376 |
9 | | 04'15" (+00'57") | 407 / 3783 |
10 | | 04'12" (+00'54") | 831 / 4614 |
11 | | 04'09" (+00'51") | 422 / 5037 |
12 | | 04'21" (+01'03") | 201 / 5238 |
13 | | 08'40" (+05'22") | 29 / 5268 |
14 | | 25'33" (+22'15") | 151 / 5420 |
15 | | 04'11" (+00'53") | 407 / 5827 |
16 | | 04'17" (+00'59") | 406 / 6234 |
17 | | 04'12" (+00'54") | 415 / 6649 |
18 | | 04'14" (+00'56") | 411 / 7060 |
19 | | 04'13" (+00'55") | 413 / 7474 |
20 | | 05'54" (+02'36") | 139 / 7613 |
21 | | 14'04" (+10'46") | 461 / 8075 |
22 | | 03'44" (+00'26") | 415 / 8491 |
23 | | 06'45" (+03'27") | 418 / 8909 |
24 | | 03'39" (+00'21") | 410 / 9320 |
25 | | 06'51" (+03'33") | 412 / 9733 |
26 | | 03'39" (+00'21") | 203 / 9936 |
27 | | 06'37" (+03'19") | 210 / 10147 |
28 | | 04'31" (+01'13") | 208 / 10356 |
29 | | 06'58" (+03'40") | 183 / 10540 |
30 | | 03'23" (+00'05") | 210 / 10751 |
31 | | 07'09" (+03'51") | 205 / 10956 |
32 | | 03'18" | 205 / 11161 |
33 | | 07'26" (+04'08") | 1000 / 12161 |
34 | | 47'48" (+44'30") | 161 / 12323 |
主課表 :
1. 5 K @104" , R 5'
2. 3 K @104" ,R 5'
3. 2 x (400 M@90", jog 400 M)
4. 4 x (200 M@84", jog 200 M)
小岡+禮哥+me
實績:
第一趟 5K=> OK 喝水
第二趟 穩穩領跑 2K後口罩濕了,氣不順就下車
第三&四趟 : 感覺一切很順,跟在戰友們後有完成
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
9月累積里程 :
290.99 km NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'18" | 00:04'18" |
2 | 04'05" | 00:08'23" |
3 | 04'04" | 00:12'27" |
4 | 04'14" | 00:16'41" |
5 | 04'11" | 00:20'52" |
6 | 08'28" | 00:29'20" |
7 | 04'15" | 00:33'35" |
8 | 06'59" | 00:40'34" |
9 | 09'55" | 00:50'29" |
10 | 05'12" | 00:55'41" |
11 | 05'30" | 01:01'11" |
12 | 06'55" | 01:08'06" |
12.3 | 27'08" | 01:16'52" |