15.2 km | 01:07:39 | 04:27/km日期: 2016-08-31 18:51 - 地點: 台北田徑暖身場 - 平均心率: 155 - 卡路里: 939 Cal - 平均步頻: 186 - 溫度: 30°C - 濕度: 43%
Pace: 05'01" / 05'00" / 04'45" / 04'56" / 04'53" / 04'47" / 04'21" / 04'16" / 04'19" / 04'15" / 04'22" / 04'06" / 04'09" / 04'08" / 03'48" / 03'14" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'52" (+01'26") | 277 / 277 |
2 | | 05'04" (+01'38") | 295 / 572 |
3 | | 05'04" (+01'38") | 298 / 871 |
4 | | 04'58" (+01'32") | 304 / 1175 |
5 | | 04'49" (+01'23") | 300 / 1475 |
6 | | 04'53" (+01'27") | 304 / 1780 |
7 | | 04'54" (+01'28") | 304 / 2085 |
8 | | 04'51" (+01'25") | 303 / 2388 |
9 | | 04'50" (+01'24") | 304 / 2693 |
10 | | 04'48" (+01'22") | 307 / 3000 |
11 | | 04'58" (+01'32") | 297 / 3298 |
12 | | 04'51" (+01'25") | 304 / 3603 |
13 | | 04'53" (+01'27") | 296 / 3899 |
14 | | 04'54" (+01'28") | 299 / 4198 |
15 | | 04'50" (+01'24") | 305 / 4504 |
16 | | 05'01" (+01'35") | 289 / 4794 |
17 | | 04'47" (+01'21") | 309 / 5103 |
18 | | 04'45" (+01'19") | 305 / 5409 |
19 | | 04'43" (+01'17") | 308 / 5718 |
20 | | 04'44" (+01'18") | 304 / 6022 |
21 | | 04'42" (+01'16") | 297 / 6320 |
22 | | 04'17" (+00'51") | 308 / 6628 |
23 | | 04'15" (+00'49") | 306 / 6935 |
24 | | 04'12" (+00'46") | 308 / 7243 |
25 | | 04'16" (+00'50") | 307 / 7550 |
26 | | 04'15" (+00'49") | 308 / 7859 |
27 | | 04'22" (+00'56") | 302 / 8161 |
28 | | 04'10" (+00'44") | 307 / 8469 |
29 | | 04'16" (+00'50") | 306 / 8776 |
30 | | 04'15" (+00'49") | 306 / 9083 |
31 | | 04'16" (+00'50") | 305 / 9388 |
32 | | 04'20" (+00'54") | 301 / 9689 |
33 | | 04'16" (+00'50") | 311 / 10000 |
34 | | 04'23" (+00'57") | 299 / 10300 |
35 | | 04'19" (+00'53") | 304 / 10604 |
36 | | 04'14" (+00'48") | 304 / 10909 |
37 | | 04'07" (+00'41") | 308 / 11217 |
38 | | 04'16" (+00'50") | 298 / 11515 |
39 | | 04'02" (+00'36") | 307 / 11823 |
40 | | 04'14" (+00'48") | 297 / 12120 |
41 | | 04'10" (+00'44") | 303 / 12423 |
42 | | 04'08" (+00'42") | 308 / 12732 |
43 | | 04'07" (+00'41") | 304 / 13036 |
44 | | 04'03" (+00'37") | 305 / 13342 |
45 | | 04'05" (+00'39") | 304 / 13647 |
46 | | 04'06" (+00'40") | 302 / 13949 |
47 | | 03'54" (+00'28") | 304 / 14253 |
48 | | 03'49" (+00'23") | 308 / 14562 |
49 | | 03'57" (+00'31") | 297 / 14860 |
50 | | 03'26" | 311 / 15171 |
51 | | 03'21" | 6 / 15178 |
[教練~今天練什麼]-15K配速跑
今天一樣在300m暖身場練跑
300m x 50圏
1~20圈 P:90''/300m
89''89''90''90''87''
89''89''88''88''88''
88''88''86''88''88''
87''88''87''87''86''
21~40圈 P:78''/300m
84''79''78''77''78''
78''79''77''78''78''
78''78''79''79''78''
77''76''76''74''75''
41~50圈 P:75''/300m
75''76''75''74''74''
74''71''70''70''64''
共15K AP 4'27''
今天謝謝少榮、涂醫師、鍾教練、上校哥、小楊一起練跑
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
8月累積里程 : 203.67 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'01" | 00:05'01" |
2 | 05'00" | 00:10'01" |
3 | 04'45" | 00:14'46" |
4 | 04'56" | 00:19'42" |
5 | 04'53" | 00:24'35" |
6 | 04'47" | 00:29'22" |
7 | 04'21" | 00:33'43" |
8 | 04'16" | 00:37'59" |
9 | 04'19" | 00:42'18" |
10 | 04'15" | 00:46'33" |
11 | 04'22" | 00:50'55" |
12 | 04'06" | 00:55'01" |
13 | 04'09" | 00:59'10" |
14 | 04'08" | 01:03'18" |
15 | 03'48" | 01:07'06" |
15.2 | 03'15" | 01:07'41" |