14.7 km | 01:43:18 | 07:01/km日期: 2020-11-04 07:31 - 總爬升: 194 m - 平均心率: 150 - 卡路里: 1027 Cal - 平均步頻: 172 - 溫度: 21°C - 濕度: 62% - PM2.5: 良好(16)
Pace: 07'09" / 06'57" / 06'50" / 06'53" / 06'57" / 07'01" / 07'00" / 06'49" / 07'02" / 07'09" / 07'06" / 07'01" / 07'12" / 07'18" / 07'06" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'09" (+00'20") | 1000 / 1000 |
2 | | 06'56" (+00'07") | 1000 / 2000 |
3 | | 06'50" (+00'01") | 1000 / 3000 |
4 | | 06'53" (+00'04") | 1000 / 4000 |
5 | | 06'57" (+00'08") | 1000 / 5000 |
6 | | 07'01" (+00'12") | 1000 / 6000 |
7 | | 07'00" (+00'11") | 1000 / 7000 |
8 | | 06'49" | 1000 / 8000 |
9 | | 07'01" (+00'12") | 1000 / 9000 |
10 | | 07'09" (+00'20") | 1000 / 10000 |
11 | | 07'05" (+00'16") | 1000 / 11000 |
12 | | 07'01" (+00'12") | 1000 / 12000 |
13 | | 07'11" (+00'22") | 1000 / 13000 |
14 | | 07'17" (+00'28") | 1000 / 14000 |
15 | | 07'05" (+00'16") | 690 / 14690 |
準備這樣:
先完成10K後,稍喝水休息,再跑5K,再休息喝水後再跑5K,最後1K.走也可以走完!
3小時應該夠!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 100~121 | 65~79% |
2:M馬拉松配速區 | 121~137 | 79~89% |
3:T乳酸耐力區 | 137~141 | 89~92% |
4:A無氧耐力區 | 141~150 | 92~97.5% |
5:I最大耗氧區 | 150~154 | 97.5~100% |
最大心率為154 點此去設定最大心率 |
11月累積里程 : 175.27 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'09" | 00:07'09" |
2 | 06'57" | 00:14'06" |
3 | 06'50" | 00:20'56" |
4 | 06'53" | 00:27'49" |
5 | 06'57" | 00:34'46" |
6 | 07'01" | 00:41'47" |
7 | 07'00" | 00:48'47" |
8 | 06'49" | 00:55'36" |
9 | 07'02" | 01:02'38" |
10 | 07'09" | 01:09'47" |
11 | 07'06" | 01:16'53" |
12 | 07'01" | 01:23'54" |
13 | 07'12" | 01:31'06" |
14 | 07'18" | 01:38'24" |
14.7 | 07'05" | 01:43'18" |