15.0 km | 01:12:26 | 04:49/km日期: 2017-02-01 16:14 - 總爬升: 321 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り 17.0-16.9℃ - 平均心率: 143 - 卡路里: 1066 Cal - 平均步頻: 174 - 溫度: 16°C - 濕度: 92%
Pace: 04'37" / 04'46" / 04'40" / 04'47" / 04'26" / 04'38" / 04'43" / 04'34" / 04'27" / 04'31" / 04'35" / 04'34" / 04'32" / 04'41" / 04'18" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'32" (+00'05") | 660 / 660 |
2 | | 04'34" (+00'07") | 650 / 1310 |
3 | | 04'41" (+00'14") | 617 / 1928 |
4 | | 04'45" (+00'18") | 627 / 2555 |
5 | | 04'49" (+00'22") | 610 / 3166 |
6 | | 04'40" (+00'13") | 624 / 3790 |
7 | | 04'35" (+00'08") | 1253 / 5044 |
8 | | 04'29" (+00'02") | 641 / 5685 |
9 | | 04'39" (+00'12") | 619 / 6304 |
10 | | 04'39" (+00'12") | 611 / 6915 |
11 | | 04'34" (+00'07") | 629 / 7545 |
12 | | 04'39" (+00'12") | 627 / 8172 |
13 | | 04'27" | 631 / 8804 |
14 | | 04'32" (+00'05") | 1264 / 10068 |
15 | | 04'33" (+00'06") | 1266 / 11334 |
16 | | 04'25" | 4568 / 15903 |
靜態伸展3分鐘
動態伸展3分鐘
1.2k熱身跑
15k練習跑(02:54/圏 = 4'50"/km)
GPS 15.90k, 實際上15k
基隆市立田徑場外圍[(600m/圏 x 25 = 15k]
1.8k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 |
2月累積里程 : 227.00 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'37" | 00:04'37" |
2 | 04'46" | 00:09'23" |
3 | 04'40" | 00:14'03" |
4 | 04'47" | 00:18'50" |
5 | 04'26" | 00:23'16" |
6 | 04'38" | 00:27'54" |
7 | 04'43" | 00:32'37" |
8 | 04'34" | 00:37'11" |
9 | 04'27" | 00:41'38" |
10 | 04'31" | 00:46'09" |
11 | 04'35" | 00:50'44" |
12 | 04'34" | 00:55'18" |
13 | 04'32" | 00:59'50" |
14 | 04'41" | 01:04'31" |
15 | 04'18" | 01:08'49" |
15.9 | 04'01" | 01:12'27" |