14.8 km | 01:15:01 | 05:04/km日期: 2019-01-23 19:34 - 地點: 大安森林公園 - 平均心率: 148 - 卡路里: 758 Cal - 平均步頻: 176 - 溫度: 17°C - 濕度: 60% - PM2.5: 良好(34)
Pace: 04'49" / 04'56" / 04'54" / 05'03" / 05'01" / 04'58" / 05'08" / 04'56" / 06'22" / 04'56" / 05'04" / 04'58" / 04'56" / 05'01" / 05'09" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'49" | 1000 / 1000 |
2 | | 04'55" (+00'06") | 1000 / 2000 |
3 | | 04'54" (+00'05") | 1000 / 3000 |
4 | | 05'02" (+00'13") | 1000 / 4000 |
5 | | 05'00" (+00'11") | 1000 / 5000 |
6 | | 04'58" (+00'09") | 1000 / 6000 |
7 | | 05'08" (+00'19") | 1000 / 7000 |
8 | | 04'54" (+00'05") | 1000 / 8000 |
9 | | 06'22" (+01'33") | 1000 / 9000 |
10 | | 04'56" (+00'07") | 1000 / 10000 |
11 | | 05'03" (+00'14") | 1000 / 11000 |
12 | | 04'57" (+00'08") | 1000 / 12000 |
13 | | 04'56" (+00'07") | 1000 / 13000 |
14 | | 05'01" (+00'12") | 1000 / 14000 |
15 | | 05'08" (+00'19") | 773 / 14773 |
RPE : 4
Recipe : Easy60~75
昨天重訓的DOMS尚未明顯出現, 跑起來腳還算輕盈, 但感覺筋有點緊, 不時有點像要抽筋的前兆.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
1月累積里程 : 286.37 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'49" | 00:04'49" |
2 | 04'56" | 00:09'45" |
3 | 04'54" | 00:14'39" |
4 | 05'03" | 00:19'42" |
5 | 05'01" | 00:24'43" |
6 | 04'58" | 00:29'41" |
7 | 05'08" | 00:34'49" |
8 | 04'56" | 00:39'45" |
9 | 06'22" | 00:46'07" |
10 | 04'56" | 00:51'03" |
11 | 05'04" | 00:56'07" |
12 | 04'58" | 01:01'05" |
13 | 04'56" | 01:06'01" |
14 | 05'01" | 01:11'02" |
14.8 | 05'09" | 01:15'01" |