20.0 km | 01:47:31 | 05:22/km日期: 2020-07-07 17:34 - 總爬升: 248 m - 地點: NTHU - 天氣: HOT - 平均心率: 129 - 卡路里: 926 Cal - 平均步頻: 170 - 溫度: 32°C - 濕度: 64%
Pace: 07'18" / 09'40" / 04'39" / 05'33" / 04'39" / 05'39" / 05'46" / 05'39" / 05'27" / 05'21" / 07'42" / 04'50" / 08'52" / 05'26" / 04'54" / 07'01" / 10'15" / 05'02" / 10'30" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'53" (+01'14") | 1000 / 1000 |
2 | | 05'05" (+00'26") | 1000 / 2000 |
3 | | 04'39" | 1000 / 3000 |
4 | | 04'41" (+00'02") | 1000 / 4000 |
5 | | 04'39" | 1000 / 5000 |
6 | | 05'38" (+00'59") | 1000 / 6000 |
7 | | 05'45" (+01'06") | 1000 / 7000 |
8 | | 05'38" (+00'59") | 1000 / 8000 |
9 | | 05'27" (+00'48") | 1000 / 9000 |
10 | | 05'21" (+00'42") | 1000 / 10000 |
11 | | 05'02" (+00'23") | 1000 / 11000 |
12 | | 04'50" (+00'11") | 1000 / 12000 |
13 | | 04'54" (+00'15") | 1000 / 13000 |
14 | | 05'25" (+00'46") | 1000 / 14000 |
15 | | 04'54" (+00'15") | 1000 / 15000 |
16 | | 04'59" (+00'20") | 1000 / 16000 |
17 | | 06'03" (+01'24") | 1000 / 17000 |
18 | | 05'01" (+00'22") | 1000 / 18000 |
19 | | 06'41" (+02'02") | 1000 / 19000 |
20 | | 08'17" (+03'38") | 819 / 19819 |
0-1.4 K 家-操場;拉筋伸展
1.4-4 K 自己跑;喝口 Fin
4-10 K 與小岡&禮哥 LDS
10-18.6 K 5分速自由跑
18.6-20 K 慢跑回家
心得:
1. 約3 K 要補水OR 運飲,全身濕透透
2. 此鞋已近800 KM,跑半馬彈性會不足
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
7月累積里程 :
410.21 km adidas ADIZERO JAPAN 累積 :
1493.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'18" | 00:07'18" |
2 | 09'40" | 00:16'58" |
3 | 04'39" | 00:21'37" |
4 | 05'33" | 00:27'10" |
5 | 04'39" | 00:31'49" |
6 | 05'39" | 00:37'28" |
7 | 05'46" | 00:43'14" |
8 | 05'39" | 00:48'53" |
9 | 05'27" | 00:54'20" |
10 | 05'21" | 00:59'41" |
11 | 07'42" | 01:07'23" |
12 | 04'50" | 01:12'13" |
13 | 08'52" | 01:21'05" |
14 | 05'26" | 01:26'31" |
15 | 04'54" | 01:31'25" |
16 | 07'01" | 01:38'26" |
17 | 10'15" | 01:48'41" |
18 | 05'02" | 01:53'43" |
19 | 10'30" | 02:04'13" |
19.8 | 08'19" | 02:11'02" |