11.4 km | 00:59:00 | 05:09/km日期: 2022-12-28 15:02 - 平均心率: 146 - 卡路里: 790 Cal - 平均步頻: 166 - 溫度: 23°C - 濕度: 55%
Pace: 04'39" / 04'23" / 04'19" / 04'15" / 05'17" / 05'22" / 07'18" / 05'44" / 05'28" / 06'02" / 05'20" / 05'13" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'40" (+01'40") | 1000 / 1000 |
2 | | 04'22" (+01'22") | 1000 / 2000 |
3 | | 04'19" (+01'19") | 1000 / 3000 |
4 | | 06'29" (+03'29") | 70 / 3070 |
5 | | 03'08" (+00'08") | 400 / 3470 |
6 | | 10'00" (+07'00") | 133 / 3603 |
7 | | 03'00" | 400 / 4003 |
8 | | 12'49" (+09'49") | 104 / 4107 |
9 | | 03'10" (+00'10") | 400 / 4507 |
10 | | 14'32" (+11'32") | 91 / 4599 |
11 | | 03'21" (+00'21") | 400 / 4999 |
12 | | 13'21" (+10'21") | 99 / 5099 |
13 | | 03'19" (+00'19") | 400 / 5499 |
14 | | 13'29" (+10'29") | 98 / 5598 |
15 | | 03'25" (+00'25") | 400 / 5998 |
16 | | 13'58" (+10'58") | 95 / 6093 |
17 | | 03'48" (+00'48") | 400 / 6493 |
18 | | 16'38" (+13'38") | 80 / 6573 |
19 | | 03'39" (+00'39") | 400 / 6973 |
20 | | 15'04" (+12'04") | 88 / 7062 |
21 | | 03'37" (+00'37") | 400 / 7462 |
22 | | 14'13" (+11'13") | 93 / 7555 |
23 | | 03'34" (+00'34") | 400 / 7955 |
24 | | 11'38" (+08'38") | 114 / 8070 |
25 | | 03'24" (+00'24") | 400 / 8470 |
26 | | 15'36" (+12'36") | 85 / 8555 |
27 | | 03'24" (+00'24") | 400 / 8955 |
28 | | 14'39" (+11'39") | 90 / 9046 |
29 | | 03'27" (+00'27") | 400 / 9446 |
30 | | 15'23" (+12'23") | 86 / 9533 |
31 | | 03'21" (+00'21") | 400 / 9933 |
32 | | 17'07" (+14'07") | 77 / 10011 |
33 | | 03'21" (+00'21") | 400 / 10411 |
34 | | 05'56" (+02'56") | 1000 / 11411 |
35 | | 06'39" (+03'39") | 18 / 11430 |
400公尺×15組間歇訓練,
間休80秒。
熱身3km。
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 |
12月累積里程 : 363.09 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'39" | 00:04'39" |
2 | 04'23" | 00:09'02" |
3 | 04'19" | 00:13'21" |
4 | 04'15" | 00:17'36" |
5 | 05'17" | 00:22'53" |
6 | 05'22" | 00:28'15" |
7 | 07'18" | 00:35'33" |
8 | 05'44" | 00:41'17" |
9 | 05'28" | 00:46'45" |
10 | 06'02" | 00:52'47" |
11 | 05'20" | 00:58'07" |
11.4 | 05'13" | 01:00'22" |