13.5 km | 01:18:35 | 05:49/km日期: 2021-10-19 17:39 - 總爬升: 144 m - 地點: NTHU - 天氣: GOOD - 平均心率: 159 - 卡路里: 1010 Cal - 平均步頻: 168 - 溫度: 25°C - 濕度: 69% - PM2.5: 良好(11)
Pace: 05'44" / 07'34" / 13'32" / 04'47" / 06'26" / 05'17" / 05'39" / 05'28" / 05'08" / 05'39" / 05'57" / 04'24" / 13'50" / 10'34" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'45" (+02'07") | 1000 / 1000 |
2 | | 06'34" (+02'56") | 1000 / 2000 |
3 | | 06'52" (+03'14") | 923 / 2923 |
4 | | 04'26" (+00'48") | 409 / 3332 |
5 | | 04'25" (+00'47") | 407 / 3740 |
6 | | 04'31" (+00'53") | 210 / 3951 |
7 | | 07'54" (+04'16") | 183 / 4135 |
8 | | 03'57" (+00'19") | 410 / 4545 |
9 | | 05'55" (+02'17") | 404 / 4950 |
10 | | 04'04" (+00'26") | 405 / 5356 |
11 | | 06'43" (+03'05") | 483 / 5839 |
12 | | 03'50" (+00'12") | 408 / 6248 |
13 | | 08'19" (+04'41") | 412 / 6660 |
14 | | 03'38" | 412 / 7072 |
15 | | 05'51" (+02'13") | 425 / 7498 |
16 | | 03'46" (+00'08") | 408 / 7907 |
17 | | 09'26" (+05'48") | 227 / 8134 |
18 | | 03'45" (+00'07") | 410 / 8544 |
19 | | 05'54" (+02'16") | 416 / 8961 |
20 | | 03'42" (+00'04") | 409 / 9370 |
21 | | 14'05" (+10'27") | 178 / 9549 |
22 | | 03'51" (+00'13") | 415 / 9965 |
23 | | 03'52" (+00'14") | 410 / 10375 |
24 | | 14'05" (+10'27") | 145 / 10520 |
25 | | 05'28" (+01'50") | 627 / 11148 |
26 | | 04'00" (+00'22") | 1000 / 12148 |
27 | | 04'46" (+01'08") | 4 / 12153 |
28 | | 09'12" (+05'34") | 1000 / 13153 |
29 | | 06'21" (+02'43") | 364 / 13517 |
周二間歇練習
0-4 K 熱身+漸速
9x (400@96"-90"+400 jog)
1x1K@96"
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 |
10月累積里程 :
436.00 km NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'44" | 00:05'44" |
2 | 07'34" | 00:13'18" |
3 | 13'32" | 00:26'50" |
4 | 04'47" | 00:31'37" |
5 | 06'26" | 00:38'03" |
6 | 05'17" | 00:43'20" |
7 | 05'39" | 00:48'59" |
8 | 05'28" | 00:54'27" |
9 | 05'08" | 00:59'35" |
10 | 05'39" | 01:05'14" |
11 | 05'57" | 01:11'11" |
12 | 04'24" | 01:15'35" |
13 | 13'50" | 01:29'25" |
13.5 | 10'12" | 01:34'42" |