21.0 km | 01:45:01 | 05:00/km日期: 2017-11-14 17:39 - 總爬升: 258 m - 地點: 清大 - 天氣: 陰 - 平均心率: 137 - 卡路里: 1399 Cal - 平均步頻: 180 - 溫度: 24°C - 濕度: 80% - PM2.5: 良好(13)
Pace: 05'59" / 09'07" / 04'45" / 04'45" / 04'41" / 04'35" / 04'33" / 04'28" / 04'27" / 10'13" / 04'04" / 04'53" / 06'26" / 06'44" / 05'46" / 05'38" / 05'12" / 06'46" / 05'31" / 05'19" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'59" (+01'56") | 1000 / 1000 |
2 | | 06'18" (+02'15") | 1000 / 2000 |
3 | | 04'45" (+00'42") | 1000 / 3000 |
4 | | 04'45" (+00'42") | 1000 / 4000 |
5 | | 04'40" (+00'37") | 1000 / 5000 |
6 | | 04'35" (+00'32") | 1000 / 6000 |
7 | | 04'33" (+00'30") | 1000 / 7000 |
8 | | 04'27" (+00'24") | 1000 / 8000 |
9 | | 04'26" (+00'23") | 1000 / 9000 |
10 | | 04'32" (+00'29") | 1000 / 10000 |
11 | | 04'03" | 1000 / 11000 |
12 | | 04'47" (+00'44") | 1000 / 12000 |
13 | | 04'13" (+00'10") | 1000 / 13000 |
14 | | 05'29" (+01'26") | 1000 / 14000 |
15 | | 05'45" (+01'42") | 1000 / 15000 |
16 | | 05'37" (+01'34") | 1000 / 16000 |
17 | | 05'12" (+01'09") | 1000 / 17000 |
18 | | 06'09" (+02'06") | 1000 / 18000 |
19 | | 05'30" (+01'27") | 1000 / 19000 |
20 | | 05'18" (+01'15") | 1000 / 20000 |
21 | | 05'29" (+01'26") | 785 / 20785 |
0-1.3K 熱身 +伸展拉筋
1.3-10K 甜甜圈 530-430 漸速跑 (喝口水)
10-12K 405 定速跑.跑到吐. 太久沒跑這個速度
12- 21K 隨意跑+後面環校3圈+跑回家
休跑5天後,慢慢找跑感.....
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
11月累積里程 :
351.69 km ASICS TARTHERZEAL 5-wide 累積 :
1990.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'59" | 00:05'59" |
2 | 09'07" | 00:15'06" |
3 | 04'45" | 00:19'51" |
4 | 04'45" | 00:24'36" |
5 | 04'41" | 00:29'17" |
6 | 04'35" | 00:33'52" |
7 | 04'33" | 00:38'25" |
8 | 04'28" | 00:42'53" |
9 | 04'27" | 00:47'20" |
10 | 10'13" | 00:57'33" |
11 | 04'04" | 01:01'37" |
12 | 04'53" | 01:06'30" |
13 | 06'26" | 01:12'56" |
14 | 06'44" | 01:19'40" |
15 | 05'46" | 01:25'26" |
16 | 05'38" | 01:31'04" |
17 | 05'12" | 01:36'16" |
18 | 06'46" | 01:43'02" |
19 | 05'31" | 01:48'33" |
20 | 05'19" | 01:53'52" |
20.8 | 07'15" | 01:59'34" |