21.6 km | 01:55:45 | 05:21/km日期: 2017-03-14 19:45 - 總爬升: 4565 m - 地點: 基隆市立田徑場外圍 - 天氣: 晴 14.5-14.8℃ - 平均心率: 133 - 卡路里: 1536 Cal - 平均步頻: 172 - 溫度: 14°C - 濕度: 79%
Pace: 03'42" / 03'50" / 04'04" / 03'03" / 04'33" / 03'52" / 03'52" / 04'23" / 04'37" / 06'24" / 06'02" / 05'16" / 04'44" / 05'00" / 04'46" / 05'01" / 04'52" / 04'34" / 04'19" / 04'49" / 04'31" / 04'52" / 04'49" / 04'45" / 04'27" / 01'05" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'33" | 899 / 899 |
2 | | 04'04" (+00'31") | 791 / 1691 |
3 | | 03'46" (+00'13") | 850 / 2541 |
4 | | 03'39" (+00'06") | 904 / 3446 |
5 | | 03'58" (+00'25") | 827 / 4273 |
6 | | 03'54" (+00'21") | 2538 / 6812 |
7 | | 04'16" (+00'43") | 794 / 7606 |
8 | | 04'32" (+00'59") | 738 / 8345 |
9 | | 05'50" (+02'17") | 2738 / 11083 |
10 | | 14'41" (+11'08") | 34 / 11117 |
11 | | 04'32" (+00'59") | 748 / 11865 |
12 | | 04'43" (+01'10") | 13303 / 25168 |
靜態伸展3分鐘
動態伸展3分鐘
600m熱身跑
21.6k配速跑(03:15/圏 = 5'25"/km)
GPS 25.16k, 實際上21.6k
基隆市立田徑場外圍(600m/圏 x 36 = 21.6k)
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 |
3月累積里程 : 220.62 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'42" | 00:03'42" |
2 | 03'50" | 00:07'32" |
3 | 04'04" | 00:11'36" |
4 | 03'03" | 00:14'39" |
5 | 04'33" | 00:19'12" |
6 | 03'52" | 00:23'04" |
7 | 03'52" | 00:26'56" |
8 | 04'23" | 00:31'19" |
9 | 04'37" | 00:35'56" |
10 | 06'24" | 00:42'20" |
11 | 06'02" | 00:48'22" |
12 | 05'16" | 00:53'38" |
13 | 04'44" | 00:58'22" |
14 | 05'00" | 01:03'22" |
15 | 04'46" | 01:08'08" |
16 | 05'01" | 01:13'09" |
17 | 04'52" | 01:18'01" |
18 | 04'34" | 01:22'35" |
19 | 04'19" | 01:26'54" |
20 | 04'49" | 01:31'43" |
21 | 04'31" | 01:36'14" |
22 | 04'52" | 01:41'06" |
23 | 04'49" | 01:45'55" |
24 | 04'45" | 01:50'40" |
25 | 04'27" | 01:55'07" |
25.2 | 03'50" | 01:55'46" |