15.0 km | 01:19:10 | 05:16/km日期: 2017-11-28 19:53 - 總爬升: 521 m - 地點: 基隆市立田徑場外圍 - 天氣: 晴れ 25.3℃ - 平均心率: 137 - 卡路里: 1040 Cal - 平均步頻: 170 - 溫度: 25°C - 濕度: 77% - PM2.5: 良好(7)
Pace: 05'09" / 05'00" / 05'12" / 05'04" / 05'00" / 04'48" / 05'03" / 04'44" / 04'48" / 04'52" / 05'00" / 04'36" / 05'06" / 04'54" / 05'11" / 04'31" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'14" (+00'31") | 636 / 636 |
2 | | 04'57" (+00'14") | 658 / 1294 |
3 | | 05'01" (+00'18") | 642 / 1937 |
4 | | 04'56" (+00'13") | 657 / 2594 |
5 | | 05'21" (+00'38") | 635 / 3230 |
6 | | 05'06" (+00'23") | 629 / 3859 |
7 | | 05'05" (+00'22") | 647 / 4506 |
8 | | 04'48" (+00'05") | 658 / 5165 |
9 | | 04'47" (+00'04") | 649 / 5815 |
10 | | 04'55" (+00'12") | 645 / 6461 |
11 | | 04'52" (+00'09") | 655 / 7117 |
12 | | 04'47" (+00'04") | 643 / 7761 |
13 | | 04'49" (+00'06") | 638 / 8399 |
14 | | 04'57" (+00'14") | 622 / 9022 |
15 | | 04'43" | 632 / 9654 |
16 | | 04'49" (+00'06") | 649 / 10303 |
17 | | 04'57" (+00'14") | 639 / 10943 |
18 | | 04'46" (+00'03") | 648 / 11591 |
19 | | 04'44" (+00'01") | 649 / 12241 |
20 | | 05'00" (+00'17") | 626 / 12867 |
21 | | 05'02" (+00'19") | 638 / 13506 |
22 | | 04'56" (+00'13") | 643 / 14149 |
23 | | 05'06" (+00'23") | 629 / 14779 |
24 | | 05'07" (+00'24") | 624 / 15404 |
weight: 77.4kg & BMI: 26.2%
靜態伸展3分鐘
動態伸展5分鐘
15k練習跑(3'12"/圏 = 5'20"/km)
基隆市立田徑場外圍(600m/圏 x 25 = 15k)
1.2k舒緩跑(Green down & Recover running)
慢走5分鐘
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 |
11月累積里程 : 207.26 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'09" | 00:05'09" |
2 | 05'00" | 00:10'09" |
3 | 05'12" | 00:15'21" |
4 | 05'04" | 00:20'25" |
5 | 05'00" | 00:25'25" |
6 | 04'48" | 00:30'13" |
7 | 05'03" | 00:35'16" |
8 | 04'44" | 00:40'00" |
9 | 04'48" | 00:44'48" |
10 | 04'52" | 00:49'40" |
11 | 05'00" | 00:54'40" |
12 | 04'36" | 00:59'16" |
13 | 05'06" | 01:04'22" |
14 | 04'54" | 01:09'16" |
15 | 05'11" | 01:14'27" |
16 | 04'31" | 01:18'58" |
16.1 | 04'35" | 01:19'13" |