18.1 km | 01:28:59 | 04:54/km日期: 2022-08-14 05:07 - 平均心率: 149 - 卡路里: 717 Cal - 總步數: 18160 - 平均步頻: 204 - 平均步幅: 99 cm - 溫度: 28°C - 濕度: 84%
Pace: 05'48" / 04'53" / 04'54" / 04'51" / 04'51" / 04'50" / 04'28" / 04'47" / 04'45" / 04'38" / 04'41" / 04'35" / 04'37" / 05'03" / 04'49" / 04'40" / 04'41" / 04'34" / 21'23" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'48" (+01'17") | 1002 / 1002 | 186 / 92 |
2 | | 04'57" (+00'26") | 1000 / 2003 | 202 / 99 |
3 | | 04'54" (+00'23") | 1000 / 3003 | 202 / 100 |
4 | | 04'52" (+00'21") | 1001 / 4005 | 206 / 99 |
5 | | 04'52" (+00'21") | 1000 / 5006 | 206 / 99 |
6 | | 04'51" (+00'20") | 1002 / 6008 | 204 / 100 |
7 | | 05'02" (+00'31") | 1003 / 7012 | 203 / 97 |
8 | | 04'47" (+00'16") | 1000 / 8012 | 205 / 101 |
9 | | 04'43" (+00'12") | 1000 / 9013 | 206 / 102 |
10 | | 04'41" (+00'10") | 1001 / 10014 | 207 / 102 |
11 | | 04'38" (+00'07") | 1001 / 11016 | 208 / 103 |
12 | | 04'37" (+00'06") | 1003 / 12019 | 206 / 104 |
13 | | 05'28" (+00'57") | 1000 / 13019 | 198 / 92 |
14 | | 05'01" (+00'30") | 1002 / 14021 | 205 / 96 |
15 | | 04'46" (+00'15") | 1001 / 15023 | 207 / 100 |
16 | | 04'41" (+00'10") | 1000 / 16024 | 209 / 101 |
17 | | 04'41" (+00'10") | 1003 / 17028 | 208 / 102 |
18 | | 04'31" | 1001 / 18029 | 208 / 105 |
19 | | 09'19" (+04'48") | 87 / 18117 | 164 / 65 |
18k分次完成,6k水解(補水+解放)一次,第一趟順便小解,第二趟大解,真的懶人屎尿多,還好河堤邊的廁所算乾淨。
今天就當6k漸速跑*3趟。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 121~147 | 65~79% |
2:M馬拉松配速區 | 147~166 | 79~89% |
3:T乳酸耐力區 | 166~172 | 89~92% |
4:A無氧耐力區 | 172~182 | 92~97.5% |
5:I最大耗氧區 | 182~187 | 97.5~100% |
最大心率為187 點此去設定最大心率 |
8月累積里程 :
237.21 km nike zoom fly 4(黑) 累積 :
2712.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'48" | 00:05'48" |
2 | 04'53" | 00:10'41" |
3 | 04'54" | 00:15'35" |
4 | 04'51" | 00:20'26" |
5 | 04'51" | 00:25'17" |
6 | 04'50" | 00:30'07" |
7 | 04'28" | 00:34'35" |
8 | 04'47" | 00:39'22" |
9 | 04'45" | 00:44'07" |
10 | 04'38" | 00:48'45" |
11 | 04'41" | 00:53'26" |
12 | 04'35" | 00:58'01" |
13 | 04'37" | 01:02'38" |
14 | 05'03" | 01:07'41" |
15 | 04'49" | 01:12'30" |
16 | 04'40" | 01:17'10" |
17 | 04'41" | 01:21'51" |
18 | 04'34" | 01:26'25" |
18.1 | 21'43" | 01:28'59" |