10.2 km | 00:52:10 | 05:06/km日期: 2017-11-23 21:33 - 總爬升: 226 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り 18.8-18.3℃ - 平均心率: 135 - 卡路里: 707 Cal - 平均步頻: 174 - 溫度: 19°C - 濕度: 63% - PM2.5: 良好(12)
Pace: 04'57" / 04'42" / 04'42" / 04'35" / 04'32" / 04'48" / 04'29" / 04'32" / 04'43" / 04'38" / 04'43" / 04'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'45" (+00'21") | 663 / 663 |
2 | | 04'55" (+00'31") | 650 / 1313 |
3 | | 04'42" (+00'18") | 655 / 1969 |
4 | | 04'44" (+00'20") | 660 / 2629 |
5 | | 04'29" (+00'05") | 656 / 3285 |
6 | | 04'40" (+00'16") | 639 / 3924 |
7 | | 04'32" (+00'08") | 663 / 4587 |
8 | | 04'33" (+00'09") | 670 / 5258 |
9 | | 04'43" (+00'19") | 644 / 5902 |
10 | | 04'42" (+00'18") | 669 / 6572 |
11 | | 04'32" (+00'08") | 670 / 7243 |
12 | | 04'29" (+00'05") | 675 / 7919 |
13 | | 04'32" (+00'08") | 670 / 8589 |
14 | | 04'40" (+00'16") | 667 / 9257 |
15 | | 04'40" (+00'16") | 660 / 9917 |
16 | | 04'47" (+00'23") | 658 / 10575 |
17 | | 04'24" | 656 / 11232 |
10.2k練習跑(3'06"/圏 = 5'10"/km)
基隆市立田徑場外圍(600m/圏 x 17 = 10.2k)
600m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 | 04'57" | 00:04'57" |
2 | 04'42" | 00:09'39" |
3 | 04'42" | 00:14'21" |
4 | 04'35" | 00:18'56" |
5 | 04'32" | 00:23'28" |
6 | 04'48" | 00:28'16" |
7 | 04'29" | 00:32'45" |
8 | 04'32" | 00:37'17" |
9 | 04'43" | 00:42'00" |
10 | 04'38" | 00:46'38" |
11 | 04'43" | 00:51'21" |
11.2 | 03'28" | 00:52'11" |