23.0 km | 01:46:34 | 04:37/km日期: 2021-11-28 17:01 - 地點: 新湖路470巷、586巷 - 天氣: ⛅️ - 平均心率: 162 - 卡路里: 1306 Cal - 平均步頻: 182 - 溫度: 23°C - 濕度: 70% - PM2.5: 良好(12)
Pace: 04'34" / 04'38" / 04'33" / 04'36" / 04'35" / 04'37" / 04'40" / 04'38" / 04'42" / 04'37" / 04'40" / 04'40" / 04'39" / 04'44" / 04'38" / 04'45" / 04'37" / 04'36" / 04'40" / 04'37" / 04'38" / 04'33" / 04'27" / 04'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'34" (+00'08") | 1000 / 1000 |
2 | | 04'37" (+00'11") | 1000 / 2000 |
3 | | 04'32" (+00'06") | 1000 / 3000 |
4 | | 04'36" (+00'10") | 1000 / 4000 |
5 | | 04'35" (+00'09") | 1000 / 5000 |
6 | | 04'37" (+00'11") | 1000 / 6000 |
7 | | 04'39" (+00'13") | 1000 / 7000 |
8 | | 04'38" (+00'12") | 1000 / 8000 |
9 | | 04'41" (+00'15") | 1000 / 9000 |
10 | | 04'36" (+00'10") | 1000 / 10000 |
11 | | 04'40" (+00'14") | 1000 / 11000 |
12 | | 04'40" (+00'14") | 1000 / 12000 |
13 | | 04'39" (+00'13") | 1000 / 13000 |
14 | | 04'44" (+00'18") | 1000 / 14000 |
15 | | 04'37" (+00'11") | 1000 / 15000 |
16 | | 04'44" (+00'18") | 1000 / 16000 |
17 | | 04'37" (+00'11") | 1000 / 17000 |
18 | | 04'35" (+00'09") | 1000 / 18000 |
19 | | 04'39" (+00'13") | 1000 / 19000 |
20 | | 04'36" (+00'10") | 1000 / 20000 |
21 | | 04'38" (+00'12") | 1000 / 21000 |
22 | | 04'32" (+00'06") | 1000 / 22000 |
23 | | 04'26" | 1000 / 23000 |
24 | | 04'54" (+00'28") | 35 / 23035 |
課表 Long run 23K
第一次月跑量達到300K🎉
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~151 | 65~79% |
2:M馬拉松配速區 | 151~170 | 79~89% |
3:T乳酸耐力區 | 170~176 | 89~92% |
4:A無氧耐力區 | 176~187 | 92~97.5% |
5:I最大耗氧區 | 187~192 | 97.5~100% |
最大心率為192 點此去設定最大心率 |
11月累積里程 :
335.52 km NIKE ZoomX Vaporfly NEXT% 累積 :
764.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'34" | 00:04'34" |
2 | 04'38" | 00:09'12" |
3 | 04'33" | 00:13'45" |
4 | 04'36" | 00:18'21" |
5 | 04'35" | 00:22'56" |
6 | 04'37" | 00:27'33" |
7 | 04'40" | 00:32'13" |
8 | 04'38" | 00:36'51" |
9 | 04'42" | 00:41'33" |
10 | 04'37" | 00:46'10" |
11 | 04'40" | 00:50'50" |
12 | 04'40" | 00:55'30" |
13 | 04'39" | 01:00'09" |
14 | 04'44" | 01:04'53" |
15 | 04'38" | 01:09'31" |
16 | 04'45" | 01:14'16" |
17 | 04'37" | 01:18'53" |
18 | 04'36" | 01:23'29" |
19 | 04'40" | 01:28'09" |
20 | 04'37" | 01:32'46" |
21 | 04'38" | 01:37'24" |
22 | 04'33" | 01:41'57" |
23 | 04'27" | 01:46'24" |
23.0 | 04'45" | 01:46'34" |