10.0 km | 00:52:08 | 05:12/km日期: 2021-01-06 20:00 - 地點: Oneway - 天氣: 室內 - 平均心率: 158 - 卡路里: 675 Cal - 平均步頻: 170
Pace: 05'19" / 05'03" / 05'06" / 04'46" / 04'53" / 04'41" / 04'49" / 04'41" / 04'47" / 04'46" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'19" (+00'37") | 400 / 400 |
2 | | 05'11" (+00'29") | 400 / 800 |
3 | | 05'09" (+00'27") | 400 / 1200 |
4 | | 05'05" (+00'23") | 400 / 1600 |
5 | | 05'10" (+00'28") | 400 / 2000 |
6 | | 05'04" (+00'22") | 400 / 2400 |
7 | | 04'58" (+00'16") | 400 / 2800 |
8 | | 04'54" (+00'12") | 400 / 3199 |
9 | | 04'52" (+00'10") | 400 / 3599 |
10 | | 04'48" (+00'06") | 400 / 3999 |
11 | | 04'47" (+00'05") | 400 / 4399 |
12 | | 04'48" (+00'06") | 400 / 4800 |
13 | | 04'48" (+00'06") | 400 / 5200 |
14 | | 04'43" (+00'01") | 400 / 5600 |
15 | | 04'46" (+00'04") | 400 / 6000 |
16 | | 04'44" (+00'02") | 400 / 6400 |
17 | | 04'47" (+00'05") | 400 / 6800 |
18 | | 04'44" (+00'02") | 400 / 7200 |
19 | | 04'42" | 400 / 7600 |
20 | | 04'46" (+00'04") | 400 / 8000 |
21 | | 04'47" (+00'05") | 400 / 8400 |
22 | | 04'45" (+00'03") | 400 / 8800 |
23 | | 04'43" (+00'01") | 400 / 9200 |
24 | | 04'46" (+00'04") | 400 / 9600 |
25 | | 04'47" (+00'05") | 400 / 10000 |
26 | | 04'48" (+00'06") | 400 / 10400 |
1/3_2 慢跑 #2
這禮拜又下雨,昨日沒跑間歇,今日一樣下雨。改成晚上用跑步機來練。終於會設定模式了,以3%斜度、Pace 10-12Km/h跑10K。6分速步頻像5分;5分像4分,除了步頻快了點,心率與呼吸倒是沒有很大的差別。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 134~163 | 65~79% |
2:M馬拉松配速區 | 163~184 | 79~89% |
3:T乳酸耐力區 | 184~190 | 89~92% |
4:A無氧耐力區 | 190~201 | 92~97.5% |
5:I最大耗氧區 | 201~207 | 97.5~100% |
最大心率為207 點此去設定最大心率 |
1月累積里程 :
200.88 km NIKE Zoom Fly 累積 :
5162.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'19" | 00:05'19" |
2 | 05'03" | 00:10'22" |
3 | 05'06" | 00:15'28" |
4 | 04'46" | 00:20'14" |
5 | 04'53" | 00:25'07" |
6 | 04'41" | 00:29'48" |
7 | 04'49" | 00:34'37" |
8 | 04'41" | 00:39'18" |
9 | 04'47" | 00:44'05" |
10 | 04'46" | 00:48'51" |
10.7 | 04'47" | 00:52'09" |