10.1 km | 00:42:33 | 04:12/km日期: 2016-09-21 18:51 - 地點: 台北田徑場 - 平均心率: 162 - 卡路里: 625 Cal - 平均步頻: 186 - 溫度: 27°C - 濕度: 65%
Pace: 04'18" / 04'23" / 04'20" / 04'18" / 04'16" / 04'14" / 04'09" / 04'10" / 04'02" / 04'00" / 03'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'15" (+00'20") | 366 / 366 |
2 | | 04'20" (+00'25") | 398 / 765 |
3 | | 04'17" (+00'22") | 400 / 1165 |
4 | | 04'17" (+00'22") | 402 / 1568 |
5 | | 04'25" (+00'30") | 387 / 1956 |
6 | | 04'22" (+00'27") | 394 / 2350 |
7 | | 04'18" (+00'23") | 395 / 2746 |
8 | | 04'18" (+00'23") | 400 / 3147 |
9 | | 04'22" (+00'27") | 397 / 3544 |
10 | | 04'12" (+00'17") | 406 / 3951 |
11 | | 04'15" (+00'20") | 404 / 4355 |
12 | | 04'17" (+00'22") | 403 / 4758 |
13 | | 04'14" (+00'19") | 403 / 5162 |
14 | | 04'12" (+00'17") | 408 / 5571 |
15 | | 04'16" (+00'21") | 398 / 5969 |
16 | | 04'12" (+00'17") | 407 / 6377 |
17 | | 04'09" (+00'14") | 406 / 6784 |
18 | | 04'11" (+00'16") | 408 / 7192 |
19 | | 04'09" (+00'14") | 414 / 7606 |
20 | | 04'09" (+00'14") | 406 / 8013 |
21 | | 04'02" (+00'07") | 419 / 8432 |
22 | | 04'05" (+00'10") | 409 / 8842 |
23 | | 03'55" | 426 / 9268 |
24 | | 03'59" (+00'04") | 414 / 9683 |
25 | | 04'02" (+00'07") | 409 / 10092 |
26 | | 02'09" | 6 / 10099 |
[教練~今天練什麼]-10K配速跑
主課表
400m x 25圈
P:104''/400m
紀錄如下
103''104''103''103''102''
103''102''103''104''102''
103''103''102''103''102''
103''101''102''103''101''
101''100''100''99''99''
共10.1K AP 4'13''
緩跑收操2K
今天謝謝少榮領跑、謝謝神元哥、鍾教練、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 | 04'18" | 00:04'18" |
2 | 04'23" | 00:08'41" |
3 | 04'20" | 00:13'01" |
4 | 04'18" | 00:17'19" |
5 | 04'16" | 00:21'35" |
6 | 04'14" | 00:25'49" |
7 | 04'09" | 00:29'58" |
8 | 04'10" | 00:34'08" |
9 | 04'02" | 00:38'10" |
10 | 04'00" | 00:42'10" |
10.1 | 03'51" | 00:42'33" |