15.5 km | 01:39:09 | 06:22/km日期: 2018-11-28 05:52 - 地點: 河堤 - 天氣: 毛毛細雨 - 平均心率: 149 - 卡路里: 853 Cal - 平均步頻: 184 - 溫度: 19°C - 濕度: 98% - PM2.5: 良好(5)
Pace: 06'41" / 06'38" / 06'35" / 06'44" / 06'37" / 06'36" / 06'33" / 06'15" / 06'18" / 06'15" / 06'14" / 06'19" / 06'25" / 06'24" / 05'42" / 05'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'44" (+01'25") | 400 / 400 |
2 | | 06'36" (+01'17") | 400 / 800 |
3 | | 06'38" (+01'19") | 400 / 1200 |
4 | | 07'05" (+01'46") | 400 / 1600 |
5 | | 06'13" (+00'54") | 400 / 2000 |
6 | | 06'29" (+01'10") | 400 / 2400 |
7 | | 06'45" (+01'26") | 400 / 2800 |
8 | | 06'30" (+01'11") | 400 / 3199 |
9 | | 06'43" (+01'24") | 400 / 3599 |
10 | | 06'46" (+01'27") | 400 / 3999 |
11 | | 06'42" (+01'23") | 400 / 4399 |
12 | | 06'30" (+01'11") | 400 / 4800 |
13 | | 06'39" (+01'20") | 400 / 5200 |
14 | | 06'33" (+01'14") | 400 / 5600 |
15 | | 06'38" (+01'19") | 400 / 6000 |
16 | | 06'30" (+01'11") | 400 / 6400 |
17 | | 06'32" (+01'13") | 400 / 6800 |
18 | | 06'20" (+01'01") | 400 / 7200 |
19 | | 06'15" (+00'56") | 400 / 7600 |
20 | | 06'17" (+00'58") | 400 / 8000 |
21 | | 06'19" (+01'00") | 400 / 8400 |
22 | | 06'15" (+00'56") | 400 / 8800 |
23 | | 06'19" (+01'00") | 400 / 9200 |
24 | | 06'13" (+00'54") | 400 / 9600 |
25 | | 06'14" (+00'55") | 400 / 10000 |
26 | | 06'17" (+00'58") | 400 / 10400 |
27 | | 06'12" (+00'53") | 400 / 10800 |
28 | | 06'22" (+01'03") | 400 / 11200 |
29 | | 06'17" (+00'58") | 400 / 11600 |
30 | | 06'12" (+00'53") | 400 / 12000 |
31 | | 06'27" (+01'08") | 400 / 12400 |
32 | | 06'26" (+01'07") | 400 / 12800 |
33 | | 06'46" (+01'27") | 400 / 13200 |
34 | | 06'00" (+00'41") | 400 / 13600 |
35 | | 06'32" (+01'13") | 299 / 13899 |
36 | | 05'56" (+00'37") | 400 / 14299 |
37 | | 05'36" (+00'17") | 400 / 14699 |
38 | | 05'31" (+00'12") | 400 / 15099 |
39 | | 05'19" | 400 / 15499 |
40 | | 05'15" | 37 / 15537 |
E90M動態恢復;左右平衡49.6%:50.4%;跑過頭,課表結束趕緊衝回家
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 | 146~165 | 79~89% |
3:T乳酸耐力區 | 165~171 | 89~92% |
4:A無氧耐力區 | 171~181 | 92~97.5% |
5:I最大耗氧區 | 181~186 | 97.5~100% |
最大心率為186 點此去設定最大心率 |
11月累積里程 : 372.40 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'41" | 00:06'41" |
2 | 06'38" | 00:13'19" |
3 | 06'35" | 00:19'54" |
4 | 06'44" | 00:26'38" |
5 | 06'37" | 00:33'15" |
6 | 06'36" | 00:39'51" |
7 | 06'33" | 00:46'24" |
8 | 06'15" | 00:52'39" |
9 | 06'18" | 00:58'57" |
10 | 06'15" | 01:05'12" |
11 | 06'14" | 01:11'26" |
12 | 06'19" | 01:17'45" |
13 | 06'25" | 01:24'10" |
14 | 06'24" | 01:30'34" |
15 | 05'42" | 01:36'16" |
15.5 | 05'22" | 01:39'09" |