31.0 km | 02:39:10 | 05:07/km日期: 2016-12-18 05:48 - 總爬升: 309 m - 地點: 南天團練 - 天氣: 後段太陽出來了 - 平均心率: 157 - 卡路里: 1816 Cal - 平均步頻: 186 - 溫度: 16°C - 濕度: 76%
Pace: 05'36" / 05'25" / 05'32" / 05'42" / 05'19" / 05'23" / 06'38" / 05'24" / 05'14" / 05'10" / 05'20" / 05'07" / 05'00" / 04'55" / 05'03" / 05'05" / 04'49" / 04'59" / 04'54" / 05'11" / 04'51" / 04'55" / 04'50" / 05'00" / 05'04" / 04'47" / 05'05" / 04'35" / 04'38" / 04'50" / 04'45" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'36" (+01'02") | 1000 / 1000 |
2 | | 05'25" (+00'51") | 1000 / 2000 |
3 | | 05'32" (+00'58") | 1000 / 3000 |
4 | | 05'42" (+01'08") | 1000 / 4000 |
5 | | 05'19" (+00'45") | 1000 / 5000 |
6 | | 05'22" (+00'48") | 1000 / 6000 |
7 | | 06'38" (+02'04") | 1000 / 7000 |
8 | | 05'23" (+00'49") | 1000 / 8000 |
9 | | 05'13" (+00'39") | 1000 / 9000 |
10 | | 05'10" (+00'36") | 1000 / 10000 |
11 | | 05'19" (+00'45") | 1000 / 11000 |
12 | | 05'06" (+00'32") | 1000 / 12000 |
13 | | 05'00" (+00'26") | 1000 / 13000 |
14 | | 04'55" (+00'21") | 1000 / 14000 |
15 | | 05'03" (+00'29") | 1000 / 15000 |
16 | | 05'05" (+00'31") | 1000 / 16000 |
17 | | 04'48" (+00'14") | 1000 / 17000 |
18 | | 04'58" (+00'24") | 1000 / 18000 |
19 | | 04'54" (+00'20") | 1000 / 19000 |
20 | | 05'10" (+00'36") | 1000 / 20000 |
21 | | 04'50" (+00'16") | 1000 / 21000 |
22 | | 04'54" (+00'20") | 1000 / 22000 |
23 | | 04'50" (+00'16") | 1000 / 23000 |
24 | | 04'59" (+00'25") | 1000 / 24000 |
25 | | 05'04" (+00'30") | 1000 / 25000 |
26 | | 04'46" (+00'12") | 1000 / 26000 |
27 | | 05'05" (+00'31") | 1000 / 27000 |
28 | | 04'34" | 1000 / 28000 |
29 | | 04'38" (+00'04") | 1000 / 29000 |
30 | | 04'49" (+00'15") | 1000 / 30000 |
31 | | 04'45" (+00'11") | 1000 / 31000 |
32 | | 04'43" (+00'09") | 9 / 31009 |
連兩週與丁丁30K配速跑(前慢後快),下週北港馬加油囉!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 131~160 | 65~79% |
2:M馬拉松配速區 | 160~180 | 79~89% |
3:T乳酸耐力區 | 180~186 | 89~92% |
4:A無氧耐力區 | 186~197 | 92~97.5% |
5:I最大耗氧區 | 197~203 | 97.5~100% |
最大心率為203 點此去設定最大心率 |
12月累積里程 :
243.59 km 美津濃 皇速 累積 :
634.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'36" | 00:05'36" |
2 | 05'25" | 00:11'01" |
3 | 05'32" | 00:16'33" |
4 | 05'42" | 00:22'15" |
5 | 05'19" | 00:27'34" |
6 | 05'23" | 00:32'57" |
7 | 06'38" | 00:39'35" |
8 | 05'24" | 00:44'59" |
9 | 05'14" | 00:50'13" |
10 | 05'10" | 00:55'23" |
11 | 05'20" | 01:00'43" |
12 | 05'07" | 01:05'50" |
13 | 05'00" | 01:10'50" |
14 | 04'55" | 01:15'45" |
15 | 05'03" | 01:20'48" |
16 | 05'05" | 01:25'53" |
17 | 04'49" | 01:30'42" |
18 | 04'59" | 01:35'41" |
19 | 04'54" | 01:40'35" |
20 | 05'11" | 01:45'46" |
21 | 04'51" | 01:50'37" |
22 | 04'55" | 01:55'32" |
23 | 04'50" | 02:00'22" |
24 | 05'00" | 02:05'22" |
25 | 05'04" | 02:10'26" |
26 | 04'47" | 02:15'13" |
27 | 05'05" | 02:20'18" |
28 | 04'35" | 02:24'53" |
29 | 04'38" | 02:29'31" |
30 | 04'50" | 02:34'21" |
31 | 04'45" | 02:39'06" |
31.0 | 05'28" | 02:39'09" |