32.0 km | 02:40:26 | 05:00/km日期: 2020-12-27 05:15 - 總爬升: 415 m - 平均心率: 155 - 卡路里: 1408 Cal - 平均步頻: 184 - 溫度: 20°C - 濕度: 73% - PM2.5: 普通(45)
Pace: 05'59" / 05'18" / 05'13" / 05'09" / 05'06" / 05'12" / 05'06" / 05'06" / 05'09" / 05'07" / 05'06" / 04'55" / 04'59" / 05'10" / 05'10" / 05'04" / 05'09" / 05'10" / 04'59" / 05'08" / 04'55" / 04'56" / 04'59" / 04'54" / 05'01" / 04'41" / 04'49" / 04'49" / 04'44" / 04'36" / 04'21" / 04'26" / 01'51" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'59" (+01'39") | 1000 / 1000 |
2 | | 05'17" (+00'57") | 1000 / 2000 |
3 | | 05'13" (+00'53") | 1000 / 3000 |
4 | | 05'09" (+00'49") | 1000 / 4000 |
5 | | 05'05" (+00'45") | 1000 / 5000 |
6 | | 05'11" (+00'51") | 1000 / 6000 |
7 | | 05'05" (+00'45") | 1000 / 7000 |
8 | | 05'06" (+00'46") | 1000 / 8000 |
9 | | 05'08" (+00'48") | 1000 / 9000 |
10 | | 05'07" (+00'47") | 1000 / 10000 |
11 | | 05'06" (+00'46") | 1000 / 11000 |
12 | | 04'55" (+00'35") | 1000 / 12000 |
13 | | 04'58" (+00'38") | 1000 / 13000 |
14 | | 05'09" (+00'49") | 1000 / 14000 |
15 | | 05'09" (+00'49") | 1000 / 15000 |
16 | | 05'04" (+00'44") | 1000 / 16000 |
17 | | 05'08" (+00'48") | 1000 / 17000 |
18 | | 05'09" (+00'49") | 1000 / 18000 |
19 | | 04'58" (+00'38") | 1000 / 19000 |
20 | | 05'08" (+00'48") | 1000 / 20000 |
21 | | 04'55" (+00'35") | 1000 / 21000 |
22 | | 04'55" (+00'35") | 1000 / 22000 |
23 | | 04'58" (+00'38") | 1000 / 23000 |
24 | | 04'54" (+00'34") | 1000 / 24000 |
25 | | 05'00" (+00'40") | 1000 / 25000 |
26 | | 04'40" (+00'20") | 1000 / 26000 |
27 | | 04'49" (+00'29") | 1000 / 27000 |
28 | | 04'48" (+00'28") | 1000 / 28000 |
29 | | 04'43" (+00'23") | 1000 / 29000 |
30 | | 04'36" (+00'16") | 1000 / 30000 |
31 | | 04'20" | 1000 / 31000 |
32 | | 04'26" (+00'06") | 1000 / 32000 |
33 | | 01'27" | 5 / 32005 |
隨性來個LSD32k~練一下有氧,龍哥、志宏哥、龍主任、桂民哥陪跑,後面跑了2趟中興塔,一年沒跑超過30了,要慢慢加量。
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 |
12月累積里程 :
382.76 km 亞瑟士 METARACER TOKYO 累積 :
681.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'59" | 00:05'59" |
2 | 05'18" | 00:11'17" |
3 | 05'13" | 00:16'30" |
4 | 05'09" | 00:21'39" |
5 | 05'06" | 00:26'45" |
6 | 05'12" | 00:31'57" |
7 | 05'06" | 00:37'03" |
8 | 05'06" | 00:42'09" |
9 | 05'09" | 00:47'18" |
10 | 05'07" | 00:52'25" |
11 | 05'06" | 00:57'31" |
12 | 04'55" | 01:02'26" |
13 | 04'59" | 01:07'25" |
14 | 05'10" | 01:12'35" |
15 | 05'10" | 01:17'45" |
16 | 05'04" | 01:22'49" |
17 | 05'09" | 01:27'58" |
18 | 05'10" | 01:33'08" |
19 | 04'59" | 01:38'07" |
20 | 05'08" | 01:43'15" |
21 | 04'55" | 01:48'10" |
22 | 04'56" | 01:53'06" |
23 | 04'59" | 01:58'05" |
24 | 04'54" | 02:02'59" |
25 | 05'01" | 02:08'00" |
26 | 04'41" | 02:12'41" |
27 | 04'49" | 02:17'30" |
28 | 04'49" | 02:22'19" |
29 | 04'44" | 02:27'03" |
30 | 04'36" | 02:31'39" |
31 | 04'21" | 02:36'00" |
32 | 04'26" | 02:40'26" |
32.0 | 03'00" | 02:40'27" |