18.2 km | 01:32:29 | 05:05/km日期: 2019-08-22 19:25 - 平均心率: 157 - 卡路里: 870 Cal - 平均步頻: 204 - 溫度: 31°C - 濕度: 68%
Pace: 05'49" / 05'19" / 05'01" / 14'40" / 05'18" / 05'09" / 05'03" / 05'01" / 04'57" / 04'50" / 04'54" / 04'44" / 04'40" / 04'40" / 04'40" / 07'57" / 05'19" / 05'07" / 04'49" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'49" (+01'10") | 1000 / 1000 |
2 | | 05'18" (+00'39") | 1000 / 2000 |
3 | | 05'01" (+00'22") | 1000 / 3000 |
4 | | 05'46" (+01'07") | 1000 / 4000 |
5 | | 05'17" (+00'38") | 1000 / 5000 |
6 | | 05'09" (+00'30") | 1000 / 6000 |
7 | | 05'03" (+00'24") | 1000 / 7000 |
8 | | 05'00" (+00'21") | 1000 / 8000 |
9 | | 04'57" (+00'18") | 1000 / 9000 |
10 | | 04'49" (+00'10") | 1000 / 10000 |
11 | | 04'53" (+00'14") | 1000 / 11000 |
12 | | 04'44" (+00'05") | 1000 / 12000 |
13 | | 04'40" (+00'01") | 1000 / 13000 |
14 | | 04'39" | 1000 / 14000 |
15 | | 04'40" (+00'01") | 1000 / 15000 |
16 | | 05'16" (+00'37") | 1000 / 16000 |
17 | | 05'18" (+00'39") | 1000 / 17000 |
18 | | 05'07" (+00'28") | 1000 / 18000 |
19 | | 04'53" (+00'14") | 185 / 18185 |
20190822
臺大轉圈圈
00km-03km熱身
03km-15km漸速
15km-18km緩跑
▲TABATA折腹肌力:
抬腿X50
剪刀腳X50
摸腳踝X50
右側抬腿X50
右側抬縮腿X50
左側抬腿X50
左側抬縮腿X50
※跑前 共六組
▲上臂肌力:
跪姿伏地挺身X100
跪姿雙手滾車輪X100
※跑前。
單槓X15(腳未離地身仰式)
※跑後 共五組
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 123~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~174 | 89~92% |
4:A無氧耐力區 | 174~185 | 92~97.5% |
5:I最大耗氧區 | 185~190 | 97.5~100% |
最大心率為190 點此去設定最大心率 |
8月累積里程 : 482.05 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'49" | 00:05'49" |
2 | 05'19" | 00:11'08" |
3 | 05'01" | 00:16'09" |
4 | 14'40" | 00:30'49" |
5 | 05'18" | 00:36'07" |
6 | 05'09" | 00:41'16" |
7 | 05'03" | 00:46'19" |
8 | 05'01" | 00:51'20" |
9 | 04'57" | 00:56'17" |
10 | 04'50" | 01:01'07" |
11 | 04'54" | 01:06'01" |
12 | 04'44" | 01:10'45" |
13 | 04'40" | 01:15'25" |
14 | 04'40" | 01:20'05" |
15 | 04'40" | 01:24'45" |
16 | 07'57" | 01:32'42" |
17 | 05'19" | 01:38'01" |
18 | 05'07" | 01:43'08" |
18.2 | 04'56" | 01:44'03" |