6.8 km | 01:25:58 | 12:39/km日期: 2021-09-22 20:16 - 總爬升: 116 m - 平均心率: 134 - 卡路里: 407 Cal - 平均步頻: 166 - 溫度: 30°C - 濕度: 71% - PM2.5: 良好(15)
Pace: 11'45" / 11'01" / 11'56" / 11'21" / 28'13" / 04'23" / 06'57" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'00" (+00'22") | 204 / 204 |
2 | | 49'24" (+45'46") | 43 / 248 |
3 | | 03'38" | 206 / 454 |
4 | | 40'30" (+36'52") | 55 / 510 |
5 | | 03'43" (+00'05") | 209 / 720 |
6 | | 58'25" (+54'47") | 38 / 758 |
7 | | 03'39" (+00'01") | 208 / 966 |
8 | | 59'17" (+55'39") | 35 / 1002 |
9 | | 03'53" (+00'15") | 195 / 1197 |
10 | | 45'58" (+42'20") | 48 / 1246 |
11 | | 04'12" (+00'34") | 203 / 1450 |
12 | | 01:03'09" (+59'31") | 40 / 1490 |
13 | | 03'43" (+00'05") | 208 / 1699 |
14 | | 56'26" (+52'48") | 36 / 1735 |
15 | | 03'42" (+00'04") | 196 / 1932 |
16 | | 16'38" (+13'00") | 422 / 2354 |
17 | | 04'07" (+00'29") | 205 / 2560 |
18 | | 53'02" (+49'24") | 24 / 2584 |
19 | | 04'23" (+00'45") | 197 / 2781 |
20 | | 59'57" (+56'19") | 35 / 2816 |
21 | | 03'52" (+00'14") | 203 / 3020 |
22 | | 53'28" (+49'50") | 23 / 3043 |
23 | | 04'07" (+00'29") | 197 / 3241 |
24 | | 59'25" (+55'47") | 43 / 3284 |
25 | | 04'04" (+00'26") | 196 / 3481 |
26 | | 48'39" (+45'01") | 27 / 3508 |
27 | | 04'05" (+00'27") | 198 / 3706 |
28 | | 37'55" (+34'17") | 33 / 3740 |
29 | | 04'13" (+00'35") | 200 / 3940 |
30 | | 26'17" (+22'39") | 57 / 3997 |
31 | | 03'53" (+00'15") | 199 / 4196 |
32 | | 27'56" (+24'18") | 1000 / 5196 |
33 | | 04'44" (+01'06") | 1000 / 6196 |
34 | | 10'52" (+07'14") | 595 / 6792 |
今日課表:
🏃🏻♀️緩跑熱身 800m
🏃🏻♀️追逐跑 400m x 5圈
🤸🏻♀️動態熱身
🏃🏻♀️主課表:
1. 200m x 8趟,pace : 55,間休2’00”
🧘🏻♀️組休 5’00”
😂😂😆
2. 200m x 8趟,pace : 55”,間休2’00
自己跑是都落在45-50
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 112~136 | 65~79% |
2:M馬拉松配速區 | 136~153 | 79~89% |
3:T乳酸耐力區 | 153~159 | 89~92% |
4:A無氧耐力區 | 159~168 | 92~97.5% |
5:I最大耗氧區 | 168~173 | 97.5~100% |
最大心率為173 點此去設定最大心率 |
9月累積里程 : 64.42 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 11'45" | 00:11'45" |
2 | 11'01" | 00:22'46" |
3 | 11'56" | 00:34'42" |
4 | 11'21" | 00:46'03" |
5 | 28'13" | 01:14'16" |
6 | 04'23" | 01:18'39" |
6.8 | 06'56" | 01:24'09" |