16.5 km | 01:28:44 | 05:22/km日期: 2020-07-09 17:47 - 總爬升: 275 m - 地點: NTHU - 天氣: HOT - 平均心率: 134 - 卡路里: 816 Cal - 平均步頻: 170 - 溫度: 32°C - 濕度: 64% - PM2.5: 良好(8)
Pace: 07'21" / 05'48" / 11'19" / 05'34" / 05'08" / 07'04" / 04'55" / 04'55" / 04'51" / 07'59" / 05'08" / 04'46" / 04'46" / 04'47" / 04'38" / 16'19" / 05'52" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'48" (+01'14") | 1000 / 1000 |
2 | | 05'48" (+01'14") | 1000 / 2000 |
3 | | 06'49" (+02'15") | 342 / 2342 |
4 | | 06'15" (+01'41") | 1000 / 3342 |
5 | | 05'17" (+00'43") | 1000 / 4342 |
6 | | 05'17" (+00'43") | 1000 / 5342 |
7 | | 05'00" (+00'26") | 1000 / 6342 |
8 | | 04'50" (+00'16") | 1000 / 7342 |
9 | | 04'58" (+00'24") | 1000 / 8342 |
10 | | 05'08" (+00'34") | 1000 / 9342 |
11 | | 04'58" (+00'24") | 1000 / 10342 |
12 | | 05'02" (+00'28") | 274 / 10617 |
13 | | 04'49" (+00'15") | 411 / 11029 |
14 | | 04'47" (+00'13") | 420 / 11449 |
15 | | 04'43" (+00'09") | 1000 / 12449 |
16 | | 04'54" (+00'20") | 244 / 12694 |
17 | | 04'46" (+00'12") | 826 / 13520 |
18 | | 04'50" (+00'16") | 416 / 13936 |
19 | | 04'34" | 426 / 14363 |
20 | | 04'41" (+00'07") | 414 / 14777 |
21 | | 07'17" (+02'43") | 1000 / 15777 |
22 | | 07'33" (+02'59") | 603 / 16381 |
0-2.2 K 公司-操場;拉筋伸展
2.2-10 K 與崑大&方均一起跑一下, 5&10K 喝口 Fin
10-15 K 一起幫跑友 Susan 配500-450 5 K 成功
15-16.5 K 慢跑回家
心得:
一直不適應 Pegasus 37 , 未來將它列為 e run 鞋
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 Nike Pegasus 37 累積 :
616.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'21" | 00:07'21" |
2 | 05'48" | 00:13'09" |
3 | 11'19" | 00:24'28" |
4 | 05'34" | 00:30'02" |
5 | 05'08" | 00:35'10" |
6 | 07'04" | 00:42'14" |
7 | 04'55" | 00:47'09" |
8 | 04'55" | 00:52'04" |
9 | 04'51" | 00:56'55" |
10 | 07'59" | 01:04'54" |
11 | 05'08" | 01:10'02" |
12 | 04'46" | 01:14'48" |
13 | 04'46" | 01:19'34" |
14 | 04'47" | 01:24'21" |
15 | 04'38" | 01:28'59" |
16 | 16'19" | 01:45'18" |
16.4 | 07'41" | 01:48'14" |