15.5 km | 01:27:04 | 05:36/km日期: 2022-09-27 05:55 - 總爬升: 210 m - 平均心率: 144 - 卡路里: 929 Cal - 平均步頻: 172 - 溫度: 26°C - 濕度: 77%
Pace: 07'37" / 06'22" / 05'48" / 05'17" / 05'04" / 05'06" / 05'12" / 04'57" / 05'15" / 05'47" / 05'33" / 05'03" / 06'14" / 05'33" / 05'22" / 05'30" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'36" (+04'09") | 1000 / 1000 |
2 | | 06'22" (+02'55") | 1000 / 2000 |
3 | | 06'05" (+02'38") | 842 / 2842 |
4 | | 04'13" (+00'46") | 388 / 3230 |
5 | | 03'58" (+00'31") | 386 / 3617 |
6 | | 10'46" (+07'19") | 173 / 3791 |
7 | | 04'02" (+00'35") | 383 / 4174 |
8 | | 03'50" (+00'23") | 385 / 4559 |
9 | | 09'32" (+06'05") | 219 / 4778 |
10 | | 03'46" (+00'19") | 406 / 5184 |
11 | | 03'50" (+00'23") | 396 / 5581 |
12 | | 10'09" (+06'42") | 187 / 5768 |
13 | | 04'03" (+00'36") | 383 / 6152 |
14 | | 03'50" (+00'23") | 401 / 6553 |
15 | | 11'40" (+08'13") | 171 / 6724 |
16 | | 03'57" (+00'30") | 390 / 7114 |
17 | | 03'51" (+00'24") | 404 / 7519 |
18 | | 07'25" (+03'58") | 294 / 7813 |
19 | | 03'46" (+00'19") | 409 / 8223 |
20 | | 03'47" (+00'20") | 401 / 8624 |
21 | | 14'37" (+11'10") | 127 / 8751 |
22 | | 03'58" (+00'31") | 393 / 9144 |
23 | | 03'55" (+00'28") | 399 / 9544 |
24 | | 08'20" (+04'53") | 527 / 10071 |
25 | | 03'29" (+00'02") | 209 / 10281 |
26 | | 07'12" (+03'45") | 212 / 10493 |
27 | | 03'36" (+00'09") | 213 / 10706 |
28 | | 07'13" (+03'46") | 212 / 10919 |
29 | | 03'28" (+00'01") | 213 / 11132 |
30 | | 06'56" (+03'29") | 217 / 11350 |
31 | | 03'37" (+00'10") | 203 / 11553 |
32 | | 07'07" (+03'40") | 218 / 11772 |
33 | | 03'27" | 208 / 11980 |
34 | | 06'11" (+02'44") | 1000 / 12980 |
35 | | 05'31" (+02'04") | 1000 / 13980 |
36 | | 05'23" (+01'56") | 1000 / 14980 |
37 | | 05'32" (+02'05") | 546 / 15527 |
800m*7+200m*5
暖跑後進主課表800m*7(每圈約93秒,走休2分鐘),200m*5(每趟約42秒,跑休200m)。800m還是感到吃力,200m相較略顯輕鬆
98 92
92 88
92 91
93 92
92 93
92 91
93 94
43 46 44 44 43
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~175 | 89~92% |
4:A無氧耐力區 | 175~186 | 92~97.5% |
5:I最大耗氧區 | 186~191 | 97.5~100% |
最大心率為191 點此去設定最大心率 |
9月累積里程 :
323.86 km Nike Zoom Fly 5 累積 :
1099.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'37" | 00:07'37" |
2 | 06'22" | 00:13'59" |
3 | 05'48" | 00:19'47" |
4 | 05'17" | 00:25'04" |
5 | 05'04" | 00:30'08" |
6 | 05'06" | 00:35'14" |
7 | 05'12" | 00:40'26" |
8 | 04'57" | 00:45'23" |
9 | 05'15" | 00:50'38" |
10 | 05'47" | 00:56'25" |
11 | 05'33" | 01:01'58" |
12 | 05'03" | 01:07'01" |
13 | 06'14" | 01:13'15" |
14 | 05'33" | 01:18'48" |
15 | 05'22" | 01:24'10" |
15.5 | 05'30" | 01:27'04" |