13.0 km | 00:58:21 | 04:29/km日期: 2020-10-07 13:29 - 地點: 景美溪橋南-捷運木柵線北側往返 - 天氣: 陰 - 平均心率: 148 - 卡路里: 569 Cal - 平均步頻: 180
Pace: 04'41" / 04'30" / 04'36" / 04'37" / 04'33" / 04'29" / 04'33" / 04'24" / 04'24" / 04'22" / 04'21" / 04'28" / 04'23" / 05'33" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'39" (+00'19") | 1000 / 1000 |
2 | | 04'31" (+00'11") | 1000 / 2000 |
3 | | 04'36" (+00'16") | 1000 / 3000 |
4 | | 04'35" (+00'15") | 1000 / 4000 |
5 | | 04'33" (+00'13") | 1000 / 5000 |
6 | | 04'29" (+00'09") | 1000 / 6000 |
7 | | 04'32" (+00'12") | 1000 / 7000 |
8 | | 04'24" (+00'04") | 1000 / 8000 |
9 | | 04'24" (+00'04") | 1000 / 9000 |
10 | | 04'21" (+00'01") | 1000 / 10000 |
11 | | 04'20" | 1000 / 11000 |
12 | | 04'28" (+00'08") | 1000 / 12000 |
13 | | 04'22" (+00'02") | 1000 / 13000 |
14 | | 05'25" (+01'05") | 6 / 13006 |
趁晚上通告前有空來跑。本來只打算輕鬆跑,去程逆風第1K4:39/KM暖身,1K後沒逆風就稍加到4:31/KM,2K過寶橋後又開始逆風均速稍降到4:35~4:36/KM,4K過恆光橋才逐漸加到4:30/KM,6~6.5K長上坡均速降到4:40~4:45/KM,6.5K折返後變順風又長下坡均速加到4:20~4:27,所以6~7K均速4:32/KM,7K後均速都能維持在4:24/KM,9K過恆光橋再稍加到4:20/KM,但11~12K辛亥路外堤防沒風了均速又降回4:28/KM,最後1K才拉回到4:22/KM。平均步頻182/分,最高190/分,平均心率149/分,最高175/分。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
10月累積里程 :
210.11 km ASICS Tartherzeal 3-Wide TJR278-9090(黑) 累積 :
2500.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'41" | 00:04'41" |
2 | 04'30" | 00:09'11" |
3 | 04'36" | 00:13'47" |
4 | 04'37" | 00:18'24" |
5 | 04'33" | 00:22'57" |
6 | 04'29" | 00:27'26" |
7 | 04'33" | 00:31'59" |
8 | 04'24" | 00:36'23" |
9 | 04'24" | 00:40'47" |
10 | 04'22" | 00:45'09" |
11 | 04'21" | 00:49'30" |
12 | 04'28" | 00:53'58" |
13 | 04'23" | 00:58'21" |
13.0 | 04'55" | 00:58'23" |