17.5 km | 01:41:31 | 05:48/km日期: 2022-11-23 20:47 - 地點: 13期空地 - 天氣: 毛毛雨 - 平均心率: 135 - 卡路里: 750 Cal - 平均步頻: 188 - 溫度: 23°C - 濕度: 85%
Pace: 06'53" / 07'01" / 07'01" / 07'25" / 05'45" / 05'26" / 05'41" / 05'18" / 05'27" / 05'38" / 05'31" / 05'21" / 05'20" / 05'16" / 05'17" / 06'12" / 06'02" / 05'15" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'50" (+01'47") | 1000 / 1000 |
2 | | 07'01" (+01'58") | 1000 / 2000 |
3 | | 07'00" (+01'57") | 1000 / 3000 |
4 | | 07'18" (+02'15") | 261 / 3261 |
5 | | 05'31" (+00'28") | 1000 / 4261 |
6 | | 05'45" (+00'42") | 1000 / 5261 |
7 | | 05'28" (+00'25") | 1000 / 6261 |
8 | | 05'35" (+00'32") | 1000 / 7261 |
9 | | 05'16" (+00'13") | 1000 / 8261 |
10 | | 05'30" (+00'27") | 1000 / 9261 |
11 | | 05'42" (+00'39") | 1000 / 10261 |
12 | | 05'26" (+00'23") | 1000 / 11261 |
13 | | 05'21" (+00'18") | 1000 / 12261 |
14 | | 05'18" (+00'15") | 1000 / 13261 |
15 | | 05'17" (+00'14") | 1000 / 14261 |
16 | | 05'12" (+00'09") | 1000 / 15261 |
17 | | 05'03" | 22 / 15284 |
18 | | 06'31" (+01'28") | 1000 / 16284 |
19 | | 05'49" (+00'46") | 1000 / 17284 |
20 | | 04'57" | 171 / 17455 |
很乖的來跑強度課表tempo12km。
果然如想像中的進不了配速(5’10”),還要擔心兩腳腳踝會不會「牙起來」,還好有順利跑完。雖然沒達標,但有吃完課表,還是覺得自己好棒喔!👍
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 :
344.06 km adidas boston10 晴空藍 累積 :
413.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'53" | 00:06'53" |
2 | 07'01" | 00:13'54" |
3 | 07'01" | 00:20'55" |
4 | 07'25" | 00:28'20" |
5 | 05'45" | 00:34'05" |
6 | 05'26" | 00:39'31" |
7 | 05'41" | 00:45'12" |
8 | 05'18" | 00:50'30" |
9 | 05'27" | 00:55'57" |
10 | 05'38" | 01:01'35" |
11 | 05'31" | 01:07'06" |
12 | 05'21" | 01:12'27" |
13 | 05'20" | 01:17'47" |
14 | 05'16" | 01:23'03" |
15 | 05'17" | 01:28'20" |
16 | 06'12" | 01:34'32" |
17 | 06'02" | 01:40'34" |
17.5 | 05'18" | 01:42'59" |