21.2 km | 01:38:56 | 04:40/km日期: 2020-01-08 19:24 - 地點: Yuanli - 天氣: 氣溫低、風小、好跑 - 平均心率: 157 - 卡路里: 1293 Cal - 平均步頻: 182 - 溫度: 17°C - 濕度: 69%
Pace: 06'03" / 05'53" / 06'03" / 04'40" / 04'36" / 04'32" / 04'32" / 04'30" / 04'26" / 04'29" / 04'30" / 04'30" / 04'29" / 04'30" / 04'26" / 04'30" / 04'26" / 04'25" / 04'27" / 04'18" / 03'56" / 03'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'04" (+02'08") | 1000 / 1000 |
2 | | 05'52" (+01'56") | 1000 / 2000 |
3 | | 06'01" (+02'05") | 1000 / 3000 |
4 | | 04'38" (+00'42") | 1000 / 4000 |
5 | | 04'35" (+00'39") | 1000 / 5000 |
6 | | 04'32" (+00'36") | 1000 / 6000 |
7 | | 04'32" (+00'36") | 1000 / 7000 |
8 | | 04'29" (+00'33") | 1000 / 8000 |
9 | | 04'26" (+00'30") | 1000 / 9000 |
10 | | 04'28" (+00'32") | 1000 / 10000 |
11 | | 04'30" (+00'34") | 1000 / 11000 |
12 | | 04'30" (+00'34") | 1000 / 12000 |
13 | | 04'28" (+00'32") | 1000 / 13000 |
14 | | 04'29" (+00'33") | 1000 / 14000 |
15 | | 04'26" (+00'30") | 1000 / 15000 |
16 | | 04'29" (+00'33") | 1000 / 16000 |
17 | | 04'26" (+00'30") | 1000 / 17000 |
18 | | 04'25" (+00'29") | 1000 / 18000 |
19 | | 04'26" (+00'30") | 1000 / 19000 |
20 | | 04'18" (+00'22") | 1000 / 20000 |
21 | | 03'56" | 1000 / 21000 |
22 | | 03'45" | 203 / 21203 |
感冒,喉嚨痛,掙扎要不要跑,又或者跑不跑得完,也挺矛盾的。
想說就來跑跑看,不行就提早下課吧!
把MP課表想成是Easy Run再➕個幾秒,心情上就輕鬆許多,也比較好跑了。
邊跑邊聽著廣場大媽跳舞的舞曲,不知不覺就➕快了腳步。
跑完課表想說再補個2K湊半馬,再算一下,應該可以百分內,衝吧!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
1月累積里程 :
385.36 km ASICS TARTHEREDGE (2E) 27.0 1011A545-750 累積 :
2329.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'03" | 00:06'03" |
2 | 05'53" | 00:11'56" |
3 | 06'03" | 00:17'59" |
4 | 04'40" | 00:22'39" |
5 | 04'36" | 00:27'15" |
6 | 04'32" | 00:31'47" |
7 | 04'32" | 00:36'19" |
8 | 04'30" | 00:40'49" |
9 | 04'26" | 00:45'15" |
10 | 04'29" | 00:49'44" |
11 | 04'30" | 00:54'14" |
12 | 04'30" | 00:58'44" |
13 | 04'29" | 01:03'13" |
14 | 04'30" | 01:07'43" |
15 | 04'26" | 01:12'09" |
16 | 04'30" | 01:16'39" |
17 | 04'26" | 01:21'05" |
18 | 04'25" | 01:25'30" |
19 | 04'27" | 01:29'57" |
20 | 04'18" | 01:34'15" |
21 | 03'56" | 01:38'11" |
21.2 | 03'46" | 01:38'57" |