21.1 km | 01:40:29 | 04:45/km日期: 2019-01-23 06:49 - 地點: 衛武營公園 - 天氣: 晴,冷 - 平均心率: 148 - 卡路里: 1097 Cal - 平均步頻: 192 - 溫度: 15°C - 濕度: 74% - PM2.5: 普通(50)
Pace: 04'54" / 04'43" / 04'52" / 04'54" / 04'52" / 04'36" / 04'51" / 04'50" / 04'33" / 04'44" / 05'18" / 04'49" / 04'41" / 04'39" / 04'47" / 04'44" / 04'41" / 04'39" / 04'45" / 04'44" / 04'24" / 04'32" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'53" (+00'29") | 1000 / 1000 |
2 | | 04'43" (+00'19") | 1000 / 2000 |
3 | | 04'51" (+00'27") | 1000 / 3000 |
4 | | 04'54" (+00'30") | 1000 / 4000 |
5 | | 04'51" (+00'27") | 1000 / 5000 |
6 | | 04'36" (+00'12") | 1000 / 6000 |
7 | | 04'50" (+00'26") | 1000 / 7000 |
8 | | 04'49" (+00'25") | 1000 / 8000 |
9 | | 04'33" (+00'09") | 1000 / 9000 |
10 | | 04'43" (+00'19") | 1000 / 10000 |
11 | | 05'17" (+00'53") | 1000 / 11000 |
12 | | 04'48" (+00'24") | 1000 / 12000 |
13 | | 04'37" (+00'13") | 1000 / 13000 |
14 | | 04'42" (+00'18") | 1000 / 14000 |
15 | | 04'46" (+00'22") | 1000 / 15000 |
16 | | 04'43" (+00'19") | 1000 / 16000 |
17 | | 04'41" (+00'17") | 1000 / 17000 |
18 | | 04'39" (+00'15") | 1000 / 18000 |
19 | | 04'45" (+00'21") | 1000 / 19000 |
20 | | 04'43" (+00'19") | 1000 / 20000 |
21 | | 04'24" | 1000 / 21000 |
22 | | 04'25" (+00'01") | 111 / 21111 |
晨跑,公里數訓練,預計21公里,今天早上非常有感覺到冬天的冷度,在床上掙扎了半小時,到底要不要出門,最後還是起床換裝出門,到公園感覺人比往常少了,看來很多人也都沒出門,一開跑前10K一樣跑50分內,不知道是不是天氣冷的關係,前5K感覺跑的特別喘,還好5K後慢慢恢復正常,10K喝水後在跑接下來11K,就覺得平順了,最後1K看錶才95分,在衝一下今日訓練21K以100分鐘做結束。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 128~155 | 65~79% |
2:M馬拉松配速區 | 155~175 | 79~89% |
3:T乳酸耐力區 | 175~181 | 89~92% |
4:A無氧耐力區 | 181~192 | 92~97.5% |
5:I最大耗氧區 | 192~197 | 97.5~100% |
最大心率為197 點此去設定最大心率 |
1月累積里程 :
345.59 km adidas CC RIDE男慢跑鞋M17432-灰黃 累積 :
2665.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'54" | 00:04'54" |
2 | 04'43" | 00:09'37" |
3 | 04'52" | 00:14'29" |
4 | 04'54" | 00:19'23" |
5 | 04'52" | 00:24'15" |
6 | 04'36" | 00:28'51" |
7 | 04'51" | 00:33'42" |
8 | 04'50" | 00:38'32" |
9 | 04'33" | 00:43'05" |
10 | 04'44" | 00:47'49" |
11 | 05'18" | 00:53'07" |
12 | 04'49" | 00:57'56" |
13 | 04'41" | 01:02'37" |
14 | 04'39" | 01:07'16" |
15 | 04'47" | 01:12'03" |
16 | 04'44" | 01:16'47" |
17 | 04'41" | 01:21'28" |
18 | 04'39" | 01:26'07" |
19 | 04'45" | 01:30'52" |
20 | 04'44" | 01:35'36" |
21 | 04'24" | 01:40'00" |
21.1 | 04'29" | 01:40'30" |