12.0 km | 01:06:54 | 05:34/km日期: 2020-10-27 17:46 - 總爬升: 152 m - 地點: NTHU - 天氣: GOOD - 平均心率: 118 - 卡路里: 583 Cal - 平均步頻: 158 - 溫度: 27°C - 濕度: 58%
Pace: 05'28" / 06'09" / 12'39" / 05'00" / 05'33" / 05'05" / 05'12" / 03'49" / 05'23" / 06'04" / 10'44" / 15'17" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'28" (+01'54") | 1000 / 1000 |
2 | | 05'17" (+01'43") | 1000 / 2000 |
3 | | 05'10" (+01'36") | 1000 / 3000 |
4 | | 05'41" (+02'07") | 193 / 3193 |
5 | | 03'34" | 426 / 3619 |
6 | | 06'55" (+03'21") | 311 / 3931 |
7 | | 03'41" (+00'07") | 415 / 4346 |
8 | | 10'30" (+06'56") | 132 / 4478 |
9 | | 03'41" (+00'07") | 422 / 4901 |
10 | | 03'52" (+00'18") | 416 / 5317 |
11 | | 03'49" (+00'15") | 205 / 5523 |
12 | | 10'16" (+06'42") | 195 / 5718 |
13 | | 03'45" (+00'11") | 409 / 6128 |
14 | | 03'56" (+00'22") | 620 / 6748 |
15 | | 10'46" (+07'12") | 186 / 6935 |
16 | | 03'45" (+00'11") | 417 / 7352 |
17 | | 03'57" (+00'23") | 413 / 7765 |
18 | | 03'49" (+00'15") | 421 / 8187 |
19 | | 14'21" (+10'47") | 143 / 8330 |
20 | | 03'53" (+00'19") | 830 / 9161 |
21 | | 03'49" (+00'15") | 427 / 9588 |
22 | | 13'53" (+10'19") | 147 / 9735 |
23 | | 05'24" (+01'50") | 1000 / 10735 |
24 | | 11'13" (+07'39") | 1000 / 11735 |
25 | | 15'48" (+12'14") | 1000 / 12735 |
一些間歇練習 : 200 /400/800/1000/1200......
週四再恢復正常課表
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
10月累積里程 :
363.04 km NIKE Nike Zoom Vaporfly 4% Flyknit 累積 :
1191.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'28" | 00:05'28" |
2 | 06'09" | 00:11'37" |
3 | 12'39" | 00:24'16" |
4 | 05'00" | 00:29'16" |
5 | 05'33" | 00:34'49" |
6 | 05'05" | 00:39'54" |
7 | 05'12" | 00:45'06" |
8 | 03'49" | 00:48'55" |
9 | 05'23" | 00:54'18" |
10 | 06'04" | 01:00'22" |
11 | 10'44" | 01:11'06" |
12 | 15'17" | 01:26'23" |
12.7 | 12'30" | 01:35'41" |