21.1 km | 01:45:49 | 05:00/km日期: 2017-01-15 06:03 - 總爬升: 1136 m - 地點: 基隆市立田徑場外圍 - 天氣: 雨 基隆市立田徑場外圍 - 平均心率: 141 - 卡路里: 1500 Cal - 平均步頻: 178 - 溫度: 13°C - 濕度: 95%
Pace: 04'32" / 04'51" / 04'51" / 04'57" / 04'30" / 04'49" / 04'30" / 04'26" / 04'25" / 04'19" / 04'27" / 04'20" / 04'29" / 04'27" / 04'47" / 04'50" / 04'43" / 04'51" / 04'54" / 04'46" / 04'48" / 04'22" / 39'30" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'36" (+00'38") | 681 / 681 |
2 | | 04'30" (+00'32") | 672 / 1353 |
3 | | 04'49" (+00'51") | 663 / 2017 |
4 | | 04'52" (+00'54") | 643 / 2660 |
5 | | 04'53" (+00'55") | 648 / 3308 |
6 | | 04'51" (+00'53") | 648 / 3957 |
7 | | 04'43" (+00'45") | 674 / 4631 |
8 | | 04'35" (+00'37") | 683 / 5314 |
9 | | 04'45" (+00'47") | 646 / 5961 |
10 | | 04'32" (+00'34") | 685 / 6647 |
11 | | 04'33" (+00'35") | 680 / 7327 |
12 | | 04'23" (+00'25") | 683 / 8010 |
13 | | 04'16" (+00'18") | 716 / 8727 |
14 | | 04'27" (+00'29") | 1382 / 10110 |
15 | | 04'20" (+00'22") | 689 / 10799 |
16 | | 05'26" (+01'28") | 27 / 10826 |
17 | | 04'10" (+00'12") | 685 / 11512 |
18 | | 04'22" (+00'24") | 724 / 12236 |
19 | | 05'43" (+01'45") | 29 / 12265 |
20 | | 04'18" (+00'20") | 654 / 12920 |
21 | | 05'21" (+01'23") | 27 / 12948 |
22 | | 04'34" (+00'36") | 655 / 13603 |
23 | | 06'31" (+02'33") | 28 / 13631 |
24 | | 04'26" (+00'28") | 649 / 14281 |
25 | | 05'32" (+01'34") | 27 / 14308 |
26 | | 04'46" (+00'48") | 604 / 14912 |
27 | | 06'09" (+02'11") | 27 / 14940 |
28 | | 04'48" (+00'50") | 613 / 15553 |
29 | | 05'59" (+02'01") | 30 / 15584 |
30 | | 04'52" (+00'54") | 612 / 16197 |
31 | | 04'51" (+00'53") | 30 / 16227 |
32 | | 04'31" (+00'33") | 647 / 16875 |
33 | | 05'01" (+01'03") | 29 / 16905 |
34 | | 04'44" (+00'46") | 618 / 17523 |
35 | | 06'01" (+02'03") | 24 / 17548 |
36 | | 04'53" (+00'55") | 607 / 18156 |
37 | | 04'38" (+00'40") | 28 / 18184 |
38 | | 04'52" (+00'54") | 598 / 18782 |
39 | | 04'32" (+00'34") | 29 / 18812 |
40 | | 04'57" (+00'59") | 587 / 19399 |
41 | | 04'57" (+00'59") | 33 / 19433 |
42 | | 04'50" (+00'52") | 602 / 20036 |
43 | | 04'34" (+00'36") | 29 / 20065 |
44 | | 04'42" (+00'44") | 640 / 20705 |
45 | | 04'05" (+00'07") | 24 / 20730 |
46 | | 04'26" (+00'28") | 678 / 21409 |
47 | | 03'58" | 25 / 21434 |
48 | | 04'39" (+00'41") | 651 / 22085 |
49 | | 04'01" (+00'03") | 28 / 22114 |
50 | | 04'33" (+00'35") | 628 / 22742 |
51 | | 04'10" (+00'12") | 28 / 22770 |
靜態伸展3分鐘
動態伸展5分鐘
1.2k熱身跑
21.1k練習跑
GPS 22.87k, 實際上21.1k
基隆市立田徑場外圍[(600m/圏 x 35 = 21k) + 100m = 21.1k]
1.2k舒緩跑
靜態伸展10分鐘
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 105~128 | 65~79% |
2:M馬拉松配速區 | 128~145 | 79~89% |
3:T乳酸耐力區 | 145~149 | 89~92% |
4:A無氧耐力區 | 149~158 | 92~97.5% |
5:I最大耗氧區 | 158~163 | 97.5~100% |
最大心率為163 點此去設定最大心率 |
1月累積里程 : 227.56 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'32" | 00:04'32" |
2 | 04'51" | 00:09'23" |
3 | 04'51" | 00:14'14" |
4 | 04'57" | 00:19'11" |
5 | 04'30" | 00:23'41" |
6 | 04'49" | 00:28'30" |
7 | 04'30" | 00:33'00" |
8 | 04'26" | 00:37'26" |
9 | 04'25" | 00:41'51" |
10 | 04'19" | 00:46'10" |
11 | 04'27" | 00:50'37" |
12 | 04'20" | 00:54'57" |
13 | 04'29" | 00:59'26" |
14 | 04'27" | 01:03'53" |
15 | 04'47" | 01:08'40" |
16 | 04'50" | 01:13'30" |
17 | 04'43" | 01:18'13" |
18 | 04'51" | 01:23'04" |
19 | 04'54" | 01:27'58" |
20 | 04'46" | 01:32'44" |
21 | 04'48" | 01:37'32" |
22 | 04'22" | 01:41'54" |
22.9 | 04'33" | 01:45'51" |