18.1 km | 01:29:03 | 04:55/km日期: 2018-07-23 19:29 - 地點: 台北田徑場 - 平均心率: 157 - 卡路里: 851 Cal - 平均步頻: 174 - 溫度: 31°C - 濕度: 58% - PM2.5: 良好(25)
Pace: 05'15" / 05'28" / 04'06" / 04'04" / 04'08" / 05'48" / 04'05" / 04'06" / 04'10" / 06'22" / 04'05" / 03'59" / 04'04" / 06'45" / 04'05" / 04'05" / 04'03" / 09'43" / 07'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'26" (+01'30") | 1840 / 1840 |
2 | | 04'15" (+00'19") | 398 / 2239 |
3 | | 04'05" (+00'09") | 418 / 2657 |
4 | | 04'03" (+00'07") | 417 / 3074 |
5 | | 04'02" (+00'06") | 415 / 3490 |
6 | | 04'05" (+00'09") | 415 / 3905 |
7 | | 04'05" (+00'09") | 415 / 4320 |
8 | | 04'10" (+00'14") | 408 / 4728 |
9 | | 04'08" (+00'12") | 411 / 5140 |
10 | | 03'58" (+00'02") | 355 / 5495 |
11 | | 09'17" (+05'21") | 323 / 5818 |
12 | | 04'11" (+00'15") | 406 / 6225 |
13 | | 04'06" (+00'10") | 413 / 6639 |
14 | | 04'07" (+00'11") | 410 / 7049 |
15 | | 04'04" (+00'08") | 413 / 7463 |
16 | | 04'05" (+00'09") | 414 / 7877 |
17 | | 04'09" (+00'13") | 411 / 8289 |
18 | | 04'07" (+00'11") | 410 / 8700 |
19 | | 04'13" (+00'17") | 406 / 9106 |
20 | | 04'10" (+00'14") | 335 / 9441 |
21 | | 14'18" (+10'22") | 209 / 9650 |
22 | | 04'18" (+00'22") | 408 / 10059 |
23 | | 04'07" (+00'11") | 413 / 10472 |
24 | | 04'04" (+00'08") | 418 / 10890 |
25 | | 03'59" (+00'03") | 414 / 11304 |
26 | | 03'56" | 416 / 11720 |
27 | | 04'01" (+00'05") | 412 / 12133 |
28 | | 04'01" (+00'05") | 415 / 12549 |
29 | | 04'07" (+00'11") | 412 / 12961 |
30 | | 04'09" (+00'13") | 363 / 13325 |
31 | | 26'52" (+22'56") | 111 / 13436 |
32 | | 04'20" (+00'24") | 409 / 13846 |
33 | | 04'03" (+00'07") | 409 / 14255 |
34 | | 04'04" (+00'08") | 413 / 14669 |
35 | | 04'04" (+00'08") | 413 / 15082 |
36 | | 04'04" (+00'08") | 415 / 15498 |
37 | | 04'07" (+00'11") | 414 / 15912 |
38 | | 04'02" (+00'06") | 412 / 16325 |
39 | | 04'08" (+00'12") | 412 / 16738 |
40 | | 03'56" | 358 / 17096 |
41 | | 09'56" (+06'00") | 1007 / 18104 |
RPE : 9
Recipe : WP*10min + interval(15min/3min) +CD*10min
lap= 96~100s
一下班走出公司感覺濕度高,呼吸有點不順,在起跑前的動態熱身就開始爆汗了,暖身時仍感到胸悶,每一趟出去都覺得每一圈的秒數很硬,很難熬,第一趟結束鞋子就濕了,核心溫度很高,就使用冰毛巾。跑完非常累,感覺很虛弱。最後一組腿也抬不起來。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
7月累積里程 :
292.82 km Adidas Takumi Ren3 累積 :
1043.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'15" | 00:05'15" |
2 | 05'28" | 00:10'43" |
3 | 04'06" | 00:14'49" |
4 | 04'04" | 00:18'53" |
5 | 04'08" | 00:23'01" |
6 | 05'48" | 00:28'49" |
7 | 04'05" | 00:32'54" |
8 | 04'06" | 00:37'00" |
9 | 04'10" | 00:41'10" |
10 | 06'22" | 00:47'32" |
11 | 04'05" | 00:51'37" |
12 | 03'59" | 00:55'36" |
13 | 04'04" | 00:59'40" |
14 | 06'45" | 01:06'25" |
15 | 04'05" | 01:10'30" |
16 | 04'05" | 01:14'35" |
17 | 04'03" | 01:18'38" |
18 | 09'43" | 01:28'21" |
18.1 | 06'40" | 01:29'03" |