18.0 km | 01:32:40 | 05:08/km日期: 2017-05-21 18:32 - 總爬升: 1536 m - 地點: 基隆市立田徑場外圍 - 天氣: 小雨 23.9-23.4℃ - 平均心率: 142 - 卡路里: 1280 Cal - 平均步頻: 180 - 溫度: 24°C - 濕度: 79%
Pace: 04'30" / 04'38" / 04'46" / 04'44" / 04'29" / 04'40" / 04'33" / 04'31" / 04'36" / 04'41" / 04'42" / 04'59" / 04'44" / 04'49" / 04'48" / 05'13" / 05'14" / 05'01" / 05'15" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'37" (+00'07") | 678 / 678 |
2 | | 04'30" | 701 / 1379 |
3 | | 04'35" (+00'05") | 667 / 2047 |
4 | | 04'53" (+00'23") | 651 / 2699 |
5 | | 04'43" (+00'13") | 652 / 3351 |
6 | | 04'40" (+00'10") | 666 / 4017 |
7 | | 04'30" | 1332 / 5350 |
8 | | 04'37" (+00'07") | 681 / 6031 |
9 | | 04'34" (+00'04") | 664 / 6695 |
10 | | 04'32" (+00'02") | 683 / 7379 |
11 | | 04'31" (+00'01") | 663 / 8042 |
12 | | 04'31" (+00'01") | 662 / 8704 |
13 | | 04'42" (+00'12") | 658 / 9363 |
14 | | 04'38" (+00'08") | 663 / 10027 |
15 | | 04'44" (+00'14") | 642 / 10670 |
16 | | 04'49" (+00'19") | 632 / 11302 |
17 | | 04'55" (+00'25") | 626 / 11929 |
18 | | 04'35" (+00'05") | 664 / 12594 |
19 | | 04'58" (+00'28") | 620 / 13214 |
20 | | 04'48" (+00'18") | 640 / 13855 |
21 | | 04'34" (+00'04") | 651 / 14506 |
22 | | 05'06" (+00'36") | 600 / 15107 |
23 | | 05'12" (+00'42") | 602 / 15709 |
24 | | 04'59" (+00'29") | 606 / 16315 |
25 | | 05'11" (+00'41") | 600 / 16916 |
26 | | 05'06" (+00'36") | 588 / 17504 |
27 | | 05'18" (+00'48") | 598 / 18103 |
28 | | 05'21" (+00'51") | 604 / 18707 |
29 | | 05'12" (+00'42") | 604 / 19312 |
靜態伸展3分鐘
動態伸展3分鐘
18k配速跑(03:06/圏 = 5'10"/km)
GPS 19.33k, 實際上18k
基隆市立田徑場外圍(600m/圏 x 30 = 18k)
600舒緩跑
靜態伸展10分鐘
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 105~128 | 65~79% |
2:M馬拉松配速區 | 128~145 | 79~89% |
3:T乳酸耐力區 | 145~149 | 89~92% |
4:A無氧耐力區 | 149~158 | 92~97.5% |
5:I最大耗氧區 | 158~163 | 97.5~100% |
最大心率為163 點此去設定最大心率 |
5月累積里程 :
203.96 km ASICS NEW TARTHER JAPAN TJR076_0123 累積 :
1062.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'30" | 00:04'30" |
2 | 04'38" | 00:09'08" |
3 | 04'46" | 00:13'54" |
4 | 04'44" | 00:18'38" |
5 | 04'29" | 00:23'07" |
6 | 04'40" | 00:27'47" |
7 | 04'33" | 00:32'20" |
8 | 04'31" | 00:36'51" |
9 | 04'36" | 00:41'27" |
10 | 04'41" | 00:46'08" |
11 | 04'42" | 00:50'50" |
12 | 04'59" | 00:55'49" |
13 | 04'44" | 01:00'33" |
14 | 04'49" | 01:05'22" |
15 | 04'48" | 01:10'10" |
16 | 05'13" | 01:15'23" |
17 | 05'14" | 01:20'37" |
18 | 05'01" | 01:25'38" |
19 | 05'15" | 01:30'53" |
19.3 | 05'28" | 01:32'40" |