12.3 km | 01:00:17 | 04:54/km日期: 2020-03-30 19:08 - 地點: Yuanli - 天氣: 毛毛細雨 - 平均心率: 154 - 卡路里: 679 Cal - 平均步頻: 184 - 溫度: 20°C - 濕度: 84%
Pace: 05'09" / 04'52" / 04'43" / 04'25" / 04'14" / 04'28" / 04'15" / 04'30" / 04'12" / 04'27" / 06'26" / 06'46" / 06'06" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'09" (+01'29") | 1000 / 1000 |
2 | | 04'51" (+01'11") | 1000 / 2000 |
3 | | 04'43" (+01'03") | 1000 / 3000 |
4 | | 04'50" (+01'10") | 51 / 3051 |
5 | | 04'17" (+00'37") | 465 / 3516 |
6 | | 05'10" (+01'30") | 193 / 3709 |
7 | | 03'59" (+00'19") | 501 / 4211 |
8 | | 05'20" (+01'40") | 187 / 4399 |
9 | | 03'49" (+00'09") | 521 / 4921 |
10 | | 05'28" (+01'48") | 182 / 5103 |
11 | | 03'48" (+00'08") | 525 / 5628 |
12 | | 06'04" (+02'24") | 164 / 5793 |
13 | | 04'03" (+00'23") | 493 / 6286 |
14 | | 05'40" (+02'00") | 176 / 6462 |
15 | | 03'56" (+00'16") | 508 / 6971 |
16 | | 05'27" (+01'47") | 183 / 7154 |
17 | | 03'57" (+00'17") | 506 / 7660 |
18 | | 05'22" (+01'42") | 185 / 7846 |
19 | | 03'54" (+00'14") | 512 / 8359 |
20 | | 06'12" (+02'32") | 161 / 8520 |
21 | | 03'49" (+00'09") | 523 / 9043 |
22 | | 05'51" (+02'11") | 170 / 9214 |
23 | | 03'40" | 543 / 9758 |
24 | | 05'07" (+01'27") | 195 / 9953 |
25 | | 06'20" (+02'40") | 1000 / 10953 |
26 | | 06'48" (+03'08") | 1000 / 11953 |
27 | | 06'18" (+02'38") | 292 / 12246 |
28 | | 05'04" (+01'24") | 56 / 12302 |
感謝邱老師帶跑。
吃飽來運動真的很不智,尤其是跑間歇。還好有邱老師帶跑,要不然5K就要下課了。
進階混合間歇-法特雷克變速跑2mins on/ 1min off x 10
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
3月累積里程 :
256.21 km ASICS TARTHEREDGE (2E) 27.0 1011A545-750 累積 :
2329.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'09" | 00:05'09" |
2 | 04'52" | 00:10'01" |
3 | 04'43" | 00:14'44" |
4 | 04'25" | 00:19'09" |
5 | 04'14" | 00:23'23" |
6 | 04'28" | 00:27'51" |
7 | 04'15" | 00:32'06" |
8 | 04'30" | 00:36'36" |
9 | 04'12" | 00:40'48" |
10 | 04'27" | 00:45'15" |
11 | 06'26" | 00:51'41" |
12 | 06'46" | 00:58'27" |
12.3 | 06'03" | 01:00'17" |