12.0 km | 01:00:48 | 05:04/km日期: 2017-11-21 18:53 - 總爬升: 494 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り 21.6℃ - 平均心率: 145 - 卡路里: 832 Cal - 平均步頻: 174 - 溫度: 22°C - 濕度: 86% - PM2.5: 良好(5)
Pace: 05'08" / 04'48" / 04'55" / 04'58" / 05'09" / 04'56" / 04'51" / 04'43" / 05'03" / 04'56" / 05'01" / 04'52" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'04" (+00'27") | 624 / 624 |
2 | | 04'47" (+00'10") | 620 / 1245 |
3 | | 04'46" (+00'09") | 620 / 1866 |
4 | | 04'57" (+00'20") | 609 / 2475 |
5 | | 04'55" (+00'18") | 613 / 3088 |
6 | | 04'57" (+00'20") | 611 / 3700 |
7 | | 05'22" (+00'45") | 591 / 4291 |
8 | | 05'02" (+00'25") | 617 / 4909 |
9 | | 04'52" (+00'15") | 632 / 5541 |
10 | | 04'51" (+00'14") | 620 / 6161 |
11 | | 04'53" (+00'16") | 620 / 6781 |
12 | | 04'42" (+00'05") | 626 / 7408 |
13 | | 04'52" (+00'15") | 611 / 8019 |
14 | | 04'57" (+00'20") | 612 / 8632 |
15 | | 05'07" (+00'30") | 614 / 9246 |
16 | | 04'57" (+00'20") | 614 / 9861 |
17 | | 05'01" (+00'24") | 613 / 10475 |
18 | | 04'47" (+00'10") | 619 / 11094 |
19 | | 04'53" (+00'16") | 623 / 11718 |
20 | | 04'37" | 616 / 12334 |
weight: 79.2kg & BMI: 26.8%
靜態伸展5分鐘
12k練習跑
基隆市立田徑場外圍(600m/圏 x 20 = 12k)
1.2k舒緩跑(Green down & Recover running)
慢走5分鐘
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 |
11月累積里程 : 207.26 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'08" | 00:05'08" |
2 | 04'48" | 00:09'56" |
3 | 04'55" | 00:14'51" |
4 | 04'58" | 00:19'49" |
5 | 05'09" | 00:24'58" |
6 | 04'56" | 00:29'54" |
7 | 04'51" | 00:34'45" |
8 | 04'43" | 00:39'28" |
9 | 05'03" | 00:44'31" |
10 | 04'56" | 00:49'27" |
11 | 05'01" | 00:54'28" |
12 | 04'52" | 00:59'20" |
12.4 | 04'09" | 01:00'49" |