15.7 km | 01:07:11 | 04:16/km日期: 2016-09-12 19:07 - 平均心率: 160 - 卡路里: 974 Cal - 平均步頻: 186 - 溫度: 27°C - 濕度: 79%
Pace: 04'25" / 04'15" / 04'23" / 04'22" / 04'15" / 06'00" / 04'16" / 04'16" / 04'15" / 04'19" / 05'54" / 04'14" / 04'12" / 04'19" / 04'10" / 04'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'19" (+00'18") | 399 / 399 |
| 2 | | 04'24" (+00'23") | 394 / 793 |
| 3 | | 04'21" (+00'20") | 396 / 1190 |
| 4 | | 04'20" (+00'19") | 397 / 1587 |
| 5 | | 04'15" (+00'14") | 409 / 1997 |
| 6 | | 04'23" (+00'22") | 392 / 2389 |
| 7 | | 04'16" (+00'15") | 404 / 2793 |
| 8 | | 04'14" (+00'13") | 403 / 3197 |
| 9 | | 04'27" (+00'26") | 391 / 3589 |
| 10 | | 04'22" (+00'21") | 400 / 3990 |
| 11 | | 04'15" (+00'14") | 404 / 4394 |
| 12 | | 04'19" (+00'18") | 400 / 4795 |
| 13 | | 04'15" (+00'14") | 404 / 5200 |
| 14 | | 04'19" (+00'18") | 411 / 5611 |
| 15 | | 04'17" (+00'16") | 401 / 6012 |
| 16 | | 04'11" (+00'10") | 405 / 6418 |
| 17 | | 04'14" (+00'13") | 399 / 6817 |
| 18 | | 04'15" (+00'14") | 407 / 7225 |
| 19 | | 04'17" (+00'16") | 404 / 7630 |
| 20 | | 04'14" (+00'13") | 407 / 8037 |
| 21 | | 04'23" (+00'22") | 400 / 8438 |
| 22 | | 04'16" (+00'15") | 406 / 8844 |
| 23 | | 04'19" (+00'18") | 403 / 9248 |
| 24 | | 04'19" (+00'18") | 402 / 9650 |
| 25 | | 04'17" (+00'16") | 405 / 10056 |
| 26 | | 04'09" (+00'08") | 409 / 10466 |
| 27 | | 04'11" (+00'10") | 412 / 10878 |
| 28 | | 04'15" (+00'14") | 402 / 11280 |
| 29 | | 04'13" (+00'12") | 407 / 11688 |
| 30 | | 04'12" (+00'11") | 407 / 12095 |
| 31 | | 04'13" (+00'12") | 413 / 12508 |
| 32 | | 04'12" (+00'11") | 405 / 12914 |
| 33 | | 04'20" (+00'19") | 398 / 13313 |
| 34 | | 04'15" (+00'14") | 398 / 13711 |
| 35 | | 04'14" (+00'13") | 402 / 14113 |
| 36 | | 04'13" (+00'12") | 398 / 14511 |
| 37 | | 04'10" (+00'09") | 404 / 14916 |
| 38 | | 04'02" (+00'01") | 413 / 15330 |
| 39 | | 04'01" | 406 / 15736 |
| 40 | | 02'57" | 7 / 15743 |
[教練～今天練什麼]-5K配速跑
主課表
5000m x 3趟
P:104''/400m R:104''
共39圈 15.7K AP 4'16''
原本以為這禮拜開始田徑場就要關門了
結果今天還是有開放
正確的關門時間好像也沒有確定
反正有開就繼續跑吧
今天有賽後檢討一下
之後的課表會稍微調整
會把練跑距離慢慢加長
把量慢慢增加
希望能把耐力慢慢提升
今天謝謝神元哥、鍾教練、瑋琳、家浩、涂醫師一起練跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
9月累積里程 : 220.69 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'25" | 00:04'25" |
| 2 | 04'15" | 00:08'40" |
| 3 | 04'23" | 00:13'03" |
| 4 | 04'22" | 00:17'25" |
| 5 | 04'15" | 00:21'40" |
| 6 | 06'00" | 00:27'40" |
| 7 | 04'16" | 00:31'56" |
| 8 | 04'16" | 00:36'12" |
| 9 | 04'15" | 00:40'27" |
| 10 | 04'19" | 00:44'46" |
| 11 | 05'54" | 00:50'40" |
| 12 | 04'14" | 00:54'54" |
| 13 | 04'12" | 00:59'06" |
| 14 | 04'19" | 01:03'25" |
| 15 | 04'10" | 01:07'35" |
| 15.7 | 03'59" | 01:10'33" |
展開計圈分析
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