21.1 km | 02:42:40 | 07:42/km日期: 2019-11-20 10:51 - 總爬升: 587 m - 平均心率: 107 - 卡路里: 1144 Cal - 平均步頻: 170
Pace: 08'04" / 07'16" / 06'43" / 07'11" / 07'51" / 06'15" / 08'17" / 07'24" / 07'02" / 07'30" / 07'57" / 06'32" / 09'15" / 07'45" / 07'24" / 07'43" / 08'15" / 07'02" / 08'08" / 07'53" / 08'24" / 23'36" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 08'04" (+01'49") | 1000 / 1000 |
2 | | 07'15" (+01'00") | 1000 / 2000 |
3 | | 06'43" (+00'28") | 1000 / 3000 |
4 | | 07'10" (+00'55") | 1000 / 4000 |
5 | | 07'50" (+01'35") | 1000 / 5000 |
6 | | 06'15" | 1000 / 6000 |
7 | | 08'16" (+02'01") | 1000 / 7000 |
8 | | 07'23" (+01'08") | 1000 / 8000 |
9 | | 07'02" (+00'47") | 1000 / 9000 |
10 | | 07'29" (+01'14") | 1000 / 10000 |
11 | | 07'56" (+01'41") | 1000 / 11000 |
12 | | 06'32" (+00'17") | 1000 / 12000 |
13 | | 09'14" (+02'59") | 1000 / 13000 |
14 | | 07'45" (+01'30") | 1000 / 14000 |
15 | | 07'23" (+01'08") | 1000 / 15000 |
16 | | 07'43" (+01'28") | 1000 / 16000 |
17 | | 08'14" (+01'59") | 1000 / 17000 |
18 | | 07'02" (+00'47") | 1000 / 18000 |
19 | | 08'08" (+01'53") | 1000 / 19000 |
20 | | 07'52" (+01'37") | 1000 / 20000 |
21 | | 08'24" (+02'09") | 1000 / 21000 |
22 | | 22'41" (+16'26") | 124 / 21124 |
“跑” 而後知不足
山 日 特———2
隨時注意心率狀況
攻山 來回6K×3趟共18K 調配速練跑姿
稍平緩路 來回3K×1趟共3K 緩跑退痠湊半馬
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 107~130 | 65~79% |
2:M馬拉松配速區 | 130~146 | 79~89% |
3:T乳酸耐力區 | 146~151 | 89~92% |
4:A無氧耐力區 | 151~160 | 92~97.5% |
5:I最大耗氧區 | 160~165 | 97.5~100% |
最大心率為165 點此去設定最大心率 |
11月累積里程 :
526.68 km 母子鱷魚 Y拖(跟上來)黑-2 累積 :
1211.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 08'04" | 00:08'04" |
2 | 07'16" | 00:15'20" |
3 | 06'43" | 00:22'03" |
4 | 07'11" | 00:29'14" |
5 | 07'51" | 00:37'05" |
6 | 06'15" | 00:43'20" |
7 | 08'17" | 00:51'37" |
8 | 07'24" | 00:59'01" |
9 | 07'02" | 01:06'03" |
10 | 07'30" | 01:13'33" |
11 | 07'57" | 01:21'30" |
12 | 06'32" | 01:28'02" |
13 | 09'15" | 01:37'17" |
14 | 07'45" | 01:45'02" |
15 | 07'24" | 01:52'26" |
16 | 07'43" | 02:00'09" |
17 | 08'15" | 02:08'24" |
18 | 07'02" | 02:15'26" |
19 | 08'08" | 02:23'34" |
20 | 07'53" | 02:31'27" |
21 | 08'24" | 02:39'51" |
21.1 | 22'45" | 02:42'41" |