11.5 km | 01:11:55 | 06:14/km日期: 2023-12-15 19:35 - 地點: 鳳山體育場 - 天氣: 晴 - 平均心率: 145 - 卡路里: 792 Cal - 平均步頻: 174 - 溫度: 26°C - 濕度: 71.8
Pace: 06'23" / 06'15" / 06'12" / 06'14" / 06'13" / 05'58" / 07'29" / 06'25" / 06'09" / 05'47" / 08'06" / 05'07" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'22" (+00'34") | 800 / 800 |
2 | | 23'18" (+19'30") | 85 / 885 |
3 | | 04'29" (+00'41") | 800 / 1685 |
4 | | 22'16" (+18'28") | 89 / 1775 |
5 | | 04'35" (+00'47") | 800 / 2575 |
6 | | 24'45" (+20'57") | 80 / 2656 |
7 | | 04'36" (+00'48") | 800 / 3456 |
8 | | 28'36" (+24'48") | 69 / 3526 |
9 | | 04'32" (+00'44") | 800 / 4326 |
10 | | 30'17" (+26'29") | 66 / 4392 |
11 | | 04'23" (+00'35") | 800 / 5192 |
12 | | 22'38" (+18'50") | 88 / 5280 |
13 | | 04'25" (+00'37") | 800 / 6080 |
14 | | 27'05" (+23'17") | 73 / 6154 |
15 | | 04'28" (+00'40") | 800 / 6954 |
16 | | 31'49" (+28'01") | 62 / 7017 |
17 | | 04'19" (+00'31") | 800 / 7817 |
18 | | 29'07" (+25'19") | 68 / 7886 |
19 | | 04'28" (+00'40") | 800 / 8686 |
20 | | 29'21" (+25'33") | 68 / 8754 |
21 | | 04'18" (+00'30") | 800 / 9554 |
22 | | 29'41" (+25'53") | 67 / 9621 |
23 | | 03'48" | 800 / 10421 |
24 | | 37'58" (+34'10") | 52 / 10474 |
25 | | 05'22" (+01'34") | 1000 / 11474 |
26 | | 06'21" (+02'33") | 51 / 11525 |
#大叔團練~間歇訓練
#800mX12趟:間休2分鐘
1~2趟:112、112秒
每2趟減2秒
(最後一趟全開)
#緩和跑2圈
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 123~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~174 | 89~92% |
4:A無氧耐力區 | 174~185 | 92~97.5% |
5:I最大耗氧區 | 185~190 | 97.5~100% |
最大心率為190 點此去設定最大心率 |
12月累積里程 :
184.90 km adidas Adizero Boston 12 累積 :
1200.3 kmTCX 2.0 上傳 | 9 months ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'23" | 00:06'23" |
2 | 06'15" | 00:12'38" |
3 | 06'12" | 00:18'50" |
4 | 06'14" | 00:25'04" |
5 | 06'13" | 00:31'17" |
6 | 05'58" | 00:37'15" |
7 | 07'29" | 00:44'44" |
8 | 06'25" | 00:51'09" |
9 | 06'09" | 00:57'18" |
10 | 05'47" | 01:03'05" |
11 | 08'06" | 01:11'11" |
11.5 | 05'10" | 01:13'54" |