13.0 km | 01:10:06 | 05:23/km日期: 2016-11-11 09:53 - 總爬升: 132 m - 地點: 新月橋-浮洲橋 - 平均心率: 165 - 卡路里: 591 Cal - 平均步頻: 190 - 溫度: 21°C - 濕度: 64%
Pace: 06'41" / 05'30" / 05'30" / 05'16" / 05'05" / 05'28" / 05'11" / 04'52" / 05'08" / 05'05" / 05'33" / 05'25" / 05'18" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'19" (+02'26") | 400 / 400 |
2 | | 06'20" (+01'27") | 400 / 800 |
3 | | 05'48" (+00'55") | 400 / 1200 |
4 | | 05'30" (+00'37") | 400 / 1600 |
5 | | 05'28" (+00'35") | 400 / 2000 |
6 | | 05'37" (+00'44") | 400 / 2400 |
7 | | 05'24" (+00'31") | 400 / 2800 |
8 | | 05'19" (+00'26") | 400 / 3199 |
9 | | 05'14" (+00'21") | 400 / 3599 |
10 | | 05'17" (+00'24") | 400 / 3999 |
11 | | 04'55" (+00'02") | 400 / 4399 |
12 | | 05'01" (+00'08") | 400 / 4800 |
13 | | 05'08" (+00'15") | 400 / 5200 |
14 | | 06'21" (+01'28") | 400 / 5600 |
15 | | 04'57" (+00'04") | 400 / 6000 |
16 | | 05'09" (+00'16") | 400 / 6400 |
17 | | 05'03" (+00'10") | 400 / 6800 |
18 | | 05'01" (+00'08") | 400 / 7200 |
19 | | 04'55" (+00'02") | 400 / 7600 |
20 | | 04'57" (+00'04") | 400 / 8000 |
21 | | 04'56" (+00'03") | 400 / 8400 |
22 | | 05'12" (+00'19") | 400 / 8800 |
23 | | 04'53" | 400 / 9200 |
24 | | 05'10" (+00'17") | 400 / 9600 |
25 | | 05'20" (+00'27") | 400 / 10000 |
26 | | 05'33" (+00'40") | 400 / 10400 |
27 | | 05'36" (+00'43") | 400 / 10800 |
28 | | 05'26" (+00'33") | 400 / 11200 |
29 | | 05'20" (+00'27") | 400 / 11600 |
30 | | 05'28" (+00'35") | 400 / 12000 |
31 | | 05'11" (+00'18") | 400 / 12400 |
32 | | 05'17" (+00'24") | 400 / 12800 |
33 | | 05'23" (+00'30") | 216 / 13016 |
愛心小團練後,一整個禮拜都吃香、喝辣、騎車、攀岩、瞎忙,就是沒練跑。
今早強迫自己一定要換裝出門,勉力跑足70分鐘。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 136~165 | 65~79% |
2:M馬拉松配速區 | 165~186 | 79~89% |
3:T乳酸耐力區 | 186~193 | 89~92% |
4:A無氧耐力區 | 193~204 | 92~97.5% |
5:I最大耗氧區 | 204~210 | 97.5~100% |
最大心率為210 點此去設定最大心率 |
11月累積里程 :
212.24 km 亞瑟士 虎走II,size23.5 累積 :
2106.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'41" | 00:06'41" |
2 | 05'30" | 00:12'11" |
3 | 05'30" | 00:17'41" |
4 | 05'16" | 00:22'57" |
5 | 05'05" | 00:28'02" |
6 | 05'28" | 00:33'30" |
7 | 05'11" | 00:38'41" |
8 | 04'52" | 00:43'33" |
9 | 05'08" | 00:48'41" |
10 | 05'05" | 00:53'46" |
11 | 05'33" | 00:59'19" |
12 | 05'25" | 01:04'44" |
13 | 05'18" | 01:10'02" |
13.0 | 04'04" | 01:10'06" |