15.0 km | 01:13:00 | 04:52/km日期: 2017-12-05 20:39 - 總爬升: 422 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り 18.5-18.3℃ - 平均心率: 145 - 卡路里: 1040 Cal - 平均步頻: 176 - 溫度: 17°C - 濕度: 63% - PM2.5: 良好(23)
Pace: 04'34" / 04'18" / 04'31" / 04'13" / 04'29" / 04'16" / 04'21" / 04'24" / 04'21" / 04'25" / 04'27" / 04'27" / 04'34" / 04'38" / 04'34" / 04'32" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'24" (+00'11") | 677 / 677 |
2 | | 04'29" (+00'16") | 657 / 1334 |
3 | | 04'20" (+00'07") | 675 / 2009 |
4 | | 04'25" (+00'12") | 662 / 2671 |
5 | | 04'28" (+00'15") | 648 / 3320 |
6 | | 04'13" | 687 / 4007 |
7 | | 04'20" (+00'07") | 657 / 4664 |
8 | | 04'22" (+00'09") | 662 / 5327 |
9 | | 04'19" (+00'06") | 658 / 5986 |
10 | | 04'20" (+00'07") | 663 / 6649 |
11 | | 04'19" (+00'06") | 662 / 7312 |
12 | | 04'27" (+00'14") | 655 / 7967 |
13 | | 04'25" (+00'12") | 654 / 8622 |
14 | | 04'18" (+00'05") | 662 / 9285 |
15 | | 04'21" (+00'08") | 665 / 9950 |
16 | | 04'27" (+00'14") | 658 / 10608 |
17 | | 04'27" (+00'14") | 657 / 11266 |
18 | | 04'29" (+00'16") | 649 / 11916 |
19 | | 04'27" (+00'14") | 657 / 12573 |
20 | | 04'42" (+00'29") | 634 / 13207 |
21 | | 04'36" (+00'23") | 641 / 13849 |
22 | | 04'38" (+00'25") | 649 / 14499 |
23 | | 04'33" (+00'20") | 654 / 15153 |
24 | | 04'31" (+00'18") | 648 / 15801 |
25 | | 04'28" (+00'15") | 644 / 16446 |
靜態伸展3分鐘
動態伸展5分鐘
15k配速跑(2'57"/圏 = 4'55"/km)
基隆市立田徑場外圍(600m/圏 x 25 = 15k)
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 |
12月累積里程 : 218.74 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'34" | 00:04'34" |
2 | 04'18" | 00:08'52" |
3 | 04'31" | 00:13'23" |
4 | 04'13" | 00:17'36" |
5 | 04'29" | 00:22'05" |
6 | 04'16" | 00:26'21" |
7 | 04'21" | 00:30'42" |
8 | 04'24" | 00:35'06" |
9 | 04'21" | 00:39'27" |
10 | 04'25" | 00:43'52" |
11 | 04'27" | 00:48'19" |
12 | 04'27" | 00:52'46" |
13 | 04'34" | 00:57'20" |
14 | 04'38" | 01:01'58" |
15 | 04'34" | 01:06'32" |
16 | 04'32" | 01:11'04" |
16.5 | 04'18" | 01:13'04" |