12.9 km | 00:58:20 | 04:31/km日期: 2018-09-27 20:06 - 總爬升: 172 m - 地點: 師大 - 平均心率: 161 - 卡路里: 607 Cal - 平均步頻: 194 - 溫度: 26°C - 濕度: 78% - PM2.5: 良好(8)
Pace: 03'49" / 05'02" / 04'26" / 04'29" / 05'05" / 03'58" / 04'56" / 05'03" / 03'45" / 05'04" / 03'59" / 04'18" / 04'55" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'56" (+00'50") | 390 / 390 |
2 | | 03'46" (+00'40") | 385 / 775 |
3 | | 03'40" (+00'34") | 396 / 1172 |
4 | | 06'33" (+03'27") | 425 / 1598 |
5 | | 03'55" (+00'49") | 386 / 1984 |
6 | | 03'48" (+00'42") | 400 / 2384 |
7 | | 03'41" (+00'35") | 394 / 2779 |
8 | | 06'45" (+03'39") | 436 / 3216 |
9 | | 03'52" (+00'46") | 385 / 3601 |
10 | | 03'54" (+00'48") | 385 / 3986 |
11 | | 03'51" (+00'45") | 388 / 4375 |
12 | | 06'36" (+03'30") | 427 / 4802 |
13 | | 03'57" (+00'51") | 375 / 5178 |
14 | | 03'48" (+00'42") | 392 / 5570 |
15 | | 03'47" (+00'41") | 389 / 5959 |
16 | | 06'59" (+03'53") | 417 / 6376 |
17 | | 03'47" (+00'41") | 389 / 6766 |
18 | | 03'48" (+00'42") | 389 / 7156 |
19 | | 03'50" (+00'44") | 381 / 7537 |
20 | | 06'30" (+03'24") | 442 / 7980 |
21 | | 03'48" (+00'42") | 387 / 8367 |
22 | | 03'42" (+00'36") | 401 / 8769 |
23 | | 03'45" (+00'39") | 389 / 9159 |
24 | | 06'49" (+03'43") | 437 / 9596 |
25 | | 03'43" (+00'37") | 386 / 9983 |
26 | | 03'26" (+00'20") | 418 / 10401 |
27 | | 03'24" (+00'18") | 413 / 10814 |
28 | | 06'26" (+03'20") | 448 / 11263 |
29 | | 03'33" (+00'27") | 397 / 11660 |
30 | | 03'34" (+00'28") | 394 / 12054 |
31 | | 03'06" | 404 / 12459 |
32 | | 06'43" (+03'37") | 443 / 12903 |
間歇訓練
課表:
(1200+400)*6~8
Recovery_400m = 3min
(只有跑休 , 沒有全休)
A * 8set : 88~90s
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 117~142 | 65~79% |
2:M馬拉松配速區 | 142~161 | 79~89% |
3:T乳酸耐力區 | 161~166 | 89~92% |
4:A無氧耐力區 | 166~176 | 92~97.5% |
5:I最大耗氧區 | 176~181 | 97.5~100% |
最大心率為181 點此去設定最大心率 |
9月累積里程 :
583.22 km NIKE Pegasus Turbo(Black) 累積 :
1682.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'49" | 00:03'49" |
2 | 05'02" | 00:08'51" |
3 | 04'26" | 00:13'17" |
4 | 04'29" | 00:17'46" |
5 | 05'05" | 00:22'51" |
6 | 03'58" | 00:26'49" |
7 | 04'56" | 00:31'45" |
8 | 05'03" | 00:36'48" |
9 | 03'45" | 00:40'33" |
10 | 05'04" | 00:45'37" |
11 | 03'59" | 00:49'36" |
12 | 04'18" | 00:53'54" |
12.9 | 04'54" | 00:58'20" |