11.1 km | 01:19:17 | 07:08/km日期: 2015-04-30 05:03 - 地點: 間歇場 - 天氣: 晴 - 平均心率: 148 - 卡路里: 649 Cal - 溫度: 23°C - 濕度: 69%
Pace: 06'24" / 10'20" / 06'29" / 05'47" / 07'16" / 06'10" / 06'08" / 07'01" / 07'13" / 08'51" / 06'53" / 07'43" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'24" (+03'18") | 1000 / 1000 |
2 | | 10'19" (+07'13") | 1000 / 2000 |
3 | | 11'01" (+07'55") | 254 / 2254 |
4 | | 03'18" (+00'12") | 398 / 2652 |
5 | | 23'17" (+20'11") | 64 / 2717 |
6 | | 03'06" | 414 / 3131 |
7 | | 23'14" (+20'08") | 65 / 3197 |
8 | | 03'17" (+00'11") | 398 / 3595 |
9 | | 20'32" (+17'26") | 73 / 3668 |
10 | | 03'10" (+00'04") | 412 / 4080 |
11 | | 27'54" (+24'48") | 53 / 4134 |
12 | | 03'16" (+00'10") | 297 / 4431 |
13 | | 13'42" (+10'36") | 134 / 4566 |
14 | | 03'10" (+00'04") | 305 / 4872 |
15 | | 14'01" (+10'55") | 131 / 5003 |
16 | | 03'12" (+00'06") | 299 / 5303 |
17 | | 13'20" (+10'14") | 138 / 5442 |
18 | | 03'20" (+00'14") | 291 / 5734 |
19 | | 12'53" (+09'47") | 144 / 5878 |
20 | | 03'13" (+00'07") | 302 / 6180 |
21 | | 14'43" (+11'37") | 125 / 6305 |
22 | | 03'14" (+00'08") | 296 / 6601 |
23 | | 14'52" (+11'46") | 125 / 6727 |
24 | | 03'12" (+00'06") | 302 / 7030 |
25 | | 13'41" (+10'35") | 134 / 7165 |
26 | | 03'18" (+00'12") | 290 / 7455 |
27 | | 13'53" (+10'47") | 134 / 7589 |
28 | | 03'16" (+00'10") | 294 / 7884 |
29 | | 12'59" (+09'53") | 142 / 8027 |
30 | | 03'21" (+00'15") | 290 / 8317 |
31 | | 14'39" (+11'33") | 125 / 8443 |
32 | | 03'18" (+00'12") | 300 / 8744 |
33 | | 40'16" (+37'10") | 53 / 8797 |
34 | | 03'15" (+00'09") | 289 / 9087 |
35 | | 09'08" (+06'02") | 1000 / 10087 |
36 | | 06'55" (+03'49") | 1000 / 11087 |
37 | | 11'56" (+08'50") | 10 / 11097 |
連續第十一天
熱身、漸速、間歇、收操
身體累了,今天被打回原型
只撐4趟400,12趟300
不過還好都有在時間內
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 121~147 | 65~79% |
2:M馬拉松配速區 | 147~166 | 79~89% |
3:T乳酸耐力區 | 166~172 | 89~92% |
4:A無氧耐力區 | 172~182 | 92~97.5% |
5:I最大耗氧區 | 182~187 | 97.5~100% |
最大心率為187 點此去設定最大心率 |
4月累積里程 :
271.29 km ASICS TARTHERZEAL 2-WIDE 累積 :
2183.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'24" | 00:06'24" |
2 | 10'20" | 00:16'44" |
3 | 06'29" | 00:23'13" |
4 | 05'47" | 00:29'00" |
5 | 07'16" | 00:36'16" |
6 | 06'10" | 00:42'26" |
7 | 06'08" | 00:48'34" |
8 | 07'01" | 00:55'35" |
9 | 07'13" | 01:02'48" |
10 | 08'51" | 01:11'39" |
11 | 06'53" | 01:18'32" |
11.1 | 07'39" | 01:19'17" |