21.0 km | 01:48:14 | 05:08/km日期: 2019-04-07 06:54 - 地點: 交大 - 天氣: 陰天加小太陽 - 平均心率: 140 - 卡路里: 1214 Cal - 平均步頻: 192 - 溫度: 21°C - 濕度: 79% - PM2.5: 良好(33)
Pace: 05'07" / 04'59" / 04'58" / 04'57" / 04'59" / 05'03" / 05'01" / 05'01" / 04'58" / 04'58" / 07'04" / 05'05" / 05'09" / 05'12" / 05'15" / 05'21" / 05'14" / 05'15" / 07'10" / 05'21" / 05'16" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'15" (+00'19") | 1000 / 1000 |
2 | | 04'59" (+00'03") | 1000 / 2000 |
3 | | 04'57" (+00'01") | 1000 / 3000 |
4 | | 04'56" | 1000 / 4000 |
5 | | 04'59" (+00'03") | 1000 / 5000 |
6 | | 05'02" (+00'06") | 1000 / 6000 |
7 | | 05'01" (+00'05") | 1000 / 7000 |
8 | | 05'01" (+00'05") | 1000 / 8000 |
9 | | 04'57" (+00'01") | 1000 / 9000 |
10 | | 04'58" (+00'02") | 1000 / 10000 |
11 | | 05'20" (+00'24") | 1000 / 11000 |
12 | | 05'05" (+00'09") | 1000 / 12000 |
13 | | 05'09" (+00'13") | 1000 / 13000 |
14 | | 05'12" (+00'16") | 1000 / 14000 |
15 | | 05'14" (+00'18") | 1000 / 15000 |
16 | | 05'21" (+00'25") | 1000 / 16000 |
17 | | 05'13" (+00'17") | 1000 / 17000 |
18 | | 05'14" (+00'18") | 1000 / 18000 |
19 | | 05'30" (+00'34") | 1000 / 19000 |
20 | | 05'21" (+00'25") | 1000 / 20000 |
21 | | 05'15" (+00'19") | 1000 / 21000 |
22 | | 05'45" (+00'49") | 18 / 21018 |
原來要LSD...結果一跑就往五分速操場定住吃小甜甜圈,第11k後跑大甜甜圈。大甜甜圈有點坡兒。。加減拉一點速度。。。還可以。。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 130~158 | 65~79% |
2:M馬拉松配速區 | 158~178 | 79~89% |
3:T乳酸耐力區 | 178~184 | 89~92% |
4:A無氧耐力區 | 184~195 | 92~97.5% |
5:I最大耗氧區 | 195~200 | 97.5~100% |
最大心率為200 點此去設定最大心率 |
4月累積里程 :
470.88 km Saucony Kinvara9(S20418-35)3/28/2019 累積 :
958.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'07" | 00:05'07" |
2 | 04'59" | 00:10'06" |
3 | 04'58" | 00:15'04" |
4 | 04'57" | 00:20'01" |
5 | 04'59" | 00:25'00" |
6 | 05'03" | 00:30'03" |
7 | 05'01" | 00:35'04" |
8 | 05'01" | 00:40'05" |
9 | 04'58" | 00:45'03" |
10 | 04'58" | 00:50'01" |
11 | 07'04" | 00:57'05" |
12 | 05'05" | 01:02'10" |
13 | 05'09" | 01:07'19" |
14 | 05'12" | 01:12'31" |
15 | 05'15" | 01:17'46" |
16 | 05'21" | 01:23'07" |
17 | 05'14" | 01:28'21" |
18 | 05'15" | 01:33'36" |
19 | 07'10" | 01:40'46" |
20 | 05'21" | 01:46'07" |
21 | 05'16" | 01:51'23" |
21.0 | 05'16" | 01:51'29" |