12.7 km | 01:02:10 | 04:54/km日期: 2015-10-12 17:26 - 地點: 新市鎮 - 天氣: 涼爽 - 平均心率: 92 - 卡路里: 1100 Cal - 溫度: 24°C - 濕度: 63%
Pace: 03'57" / 04'53" / 04'47" / 05'08" / 05'21" / 04'55" / 05'04" / 04'38" / 04'58" / 05'03" / 05'02" / 04'49" / 05'26" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 01'48" (+00'45") | 46 / 46 |
2 | | 04'15" (+03'12") | 50 / 96 |
3 | | 04'00" (+02'57") | 53 / 150 |
4 | | 04'15" (+03'12") | 43 / 193 |
5 | | 04'30" (+03'27") | 59 / 253 |
6 | | 04'57" (+03'54") | 50 / 303 |
7 | | 04'55" (+03'52") | 30 / 334 |
8 | | 01'03" | 109 / 443 |
9 | | 02'08" (+01'05") | 69 / 513 |
10 | | 04'49" (+03'46") | 51 / 565 |
11 | | 04'38" (+03'35") | 53 / 619 |
12 | | 04'40" (+03'37") | 46 / 665 |
13 | | 04'49" (+03'46") | 58 / 724 |
14 | | 04'57" (+03'54") | 47 / 771 |
15 | | 04'39" (+03'36") | 46 / 817 |
16 | | 04'39" (+03'36") | 57 / 875 |
17 | | 04'46" (+03'43") | 31 / 906 |
18 | | 04'44" (+03'41") | 66 / 973 |
19 | | 04'55" (+03'52") | 40 / 1014 |
20 | | 04'51" (+03'48") | 54 / 1069 |
21 | | 04'48" (+03'45") | 48 / 1117 |
22 | | 04'43" (+03'40") | 56 / 1174 |
23 | | 04'45" (+03'42") | 49 / 1223 |
24 | | 05'04" (+04'01") | 52 / 1275 |
25 | | 05'02" (+03'59") | 46 / 1322 |
26 | | 04'54" (+03'51") | 54 / 1376 |
27 | | 04'59" (+03'56") | 46 / 1423 |
28 | | 04'55" (+03'52") | 50 / 1473 |
29 | | 05'02" (+03'59") | 52 / 1526 |
30 | | 04'35" (+03'32") | 43 / 1570 |
31 | | 04'15" (+03'12") | 54 / 1625 |
32 | | 04'34" (+03'31") | 43 / 1669 |
33 | | 05'15" (+04'12") | 57 / 1726 |
34 | | 04'54" (+03'51") | 54 / 1780 |
35 | | 04'53" (+03'50") | 47 / 1828 |
36 | | 04'49" (+03'46") | 44 / 1873 |
37 | | 04'55" (+03'52") | 47 / 1920 |
38 | | 04'42" (+03'39") | 53 / 1973 |
39 | | 04'53" (+03'50") | 54 / 2028 |
40 | | 04'29" (+03'26") | 44 / 2072 |
41 | | 04'32" (+03'29") | 51 / 2124 |
42 | | 04'46" (+03'43") | 55 / 2179 |
43 | | 04'59" (+03'56") | 46 / 2226 |
44 | | 04'49" (+03'46") | 55 / 2281 |
45 | | 04'55" (+03'52") | 47 / 2329 |
46 | | 04'39" (+03'36") | 57 / 2386 |
47 | | 04'42" (+03'39") | 42 / 2428 |
48 | | 05'08" (+04'05") | 45 / 2474 |
49 | | 04'39" (+03'36") | 57 / 2531 |
50 | | 04'47" (+03'44") | 48 / 2580 |
51 | | 04'54" (+03'51") | 54 / 2634 |
52 | | 04'52" (+03'49") | 47 / 2682 |
53 | | 04'47" (+03'44") | 52 / 2734 |
54 | | 04'47" (+03'44") | 41 / 2776 |
55 | | 04'48" (+03'45") | 55 / 2831 |
56 | | 04'46" (+03'43") | 48 / 2880 |
57 | | 04'34" (+03'31") | 43 / 2924 |
58 | | 04'55" (+03'52") | 60 / 2985 |
59 | | 04'57" (+03'54") | 53 / 3039 |
60 | | 05'03" (+04'00") | 46 / 3085 |
61 | | 04'39" (+03'36") | 46 / 3131 |
62 | | 05'01" (+03'58") | 46 / 3178 |
63 | | 05'02" (+03'59") | 49 / 3227 |
64 | | 05'08" (+04'05") | 61 / 3289 |
65 | | 05'02" (+03'59") | 46 / 3335 |
66 | | 05'15" (+04'12") | 50 / 3386 |
67 | | 05'09" (+04'06") | 45 / 3431 |
68 | | 05'12" (+04'09") | 48 / 3479 |
69 | | 05'08" (+04'05") | 58 / 3538 |
70 | | 05'17" (+04'14") | 50 / 3588 |
71 | | 05'08" (+04'05") | 45 / 3634 |
72 | | 05'16" (+04'13") | 60 / 3694 |
73 | | 05'11" (+04'08") | 45 / 3739 |
74 | | 05'19" (+04'16") | 46 / 3785 |
75 | | 05'13" (+04'10") | 47 / 3833 |
76 | | 05'08" (+04'05") | 58 / 3892 |
77 | | 05'21" (+04'18") | 46 / 3938 |
78 | | 05'16" (+04'13") | 50 / 3989 |
79 | | 04'50" (+03'47") | 48 / 4037 |
80 | | 05'14" (+04'11") | 47 / 4085 |
81 | | 05'17" (+04'14") | 59 / 4145 |
82 | | 05'10" (+04'07") | 45 / 4190 |
83 | | 05'01" (+03'58") | 52 / 4243 |
84 | | 05'12" (+04'09") | 44 / 4287 |
85 | | 05'01" (+03'58") | 49 / 4337 |
86 | | 05'26" (+04'23") | 55 / 4392 |
87 | | 05'01" (+03'58") | 49 / 4442 |
88 | | 05'07" (+04'04") | 52 / 4494 |
89 | | 05'20" (+04'17") | 43 / 4538 |
90 | | 05'19" (+04'16") | 56 / 4594 |
91 | | 05'12" (+04'09") | 51 / 4646 |
92 | | 05'19" (+04'16") | 43 / 4689 |
93 | | 05'42" (+04'39") | 55 / 4745 |
94 | | 06'57" (+05'54") | 47 / 4793 |
95 | | 05'11" (+04'08") | 54 / 4847 |
96 | | 05'49" (+04'46") | 40 / 4888 |
97 | | 05'06" (+04'03") | 58 / 4946 |
98 | | 05'23" (+04'20") | 46 / 4993 |
99 | | 05'23" (+04'20") | 49 / 5042 |
100 | | 05'00" (+03'57") | 49 / 5092 |
101 | | 05'33" (+04'30") | 54 / 5146 |
102 | | 05'27" (+04'24") | 45 / 5192 |
103 | | 04'59" (+03'56") | 53 / 5245 |
104 | | 04'42" (+03'39") | 49 / 5295 |
105 | | 04'58" (+03'55") | 53 / 5348 |
106 | | 04'55" (+03'52") | 47 / 5396 |
107 | | 04'52" (+03'49") | 54 / 5450 |
108 | | 04'32" (+03'29") | 44 / 5495 |
109 | | 04'38" (+03'35") | 53 / 5548 |
110 | | 04'39" (+03'36") | 50 / 5599 |
111 | | 04'24" (+03'21") | 45 / 5644 |
112 | | 04'50" (+03'47") | 55 / 5699 |
113 | | 05'14" (+04'11") | 47 / 5747 |
114 | | 04'54" (+03'51") | 50 / 5798 |
115 | | 04'47" (+03'44") | 52 / 5850 |
116 | | 04'48" (+03'45") | 51 / 5902 |
117 | | 05'07" (+04'04") | 51 / 5954 |
118 | | 04'34" (+03'31") | 43 / 5998 |
119 | | 04'58" (+03'55") | 46 / 6044 |
120 | | 05'04" (+04'01") | 52 / 6097 |
121 | | 05'03" (+04'00") | 49 / 6146 |
122 | | 05'07" (+04'04") | 45 / 6192 |
123 | | 04'52" (+03'49") | 54 / 6247 |
124 | | 05'02" (+03'59") | 56 / 6303 |
125 | | 05'07" (+04'04") | 45 / 6348 |
126 | | 05'00" (+03'57") | 46 / 6395 |
127 | | 04'27" (+03'24") | 41 / 6436 |
128 | | 04'45" (+03'42") | 59 / 6496 |
129 | | 05'05" (+04'02") | 62 / 6558 |
130 | | 05'11" (+04'08") | 48 / 6606 |
131 | | 05'22" (+04'19") | 43 / 6650 |
132 | | 05'06" (+04'03") | 52 / 6702 |
133 | | 05'10" (+04'07") | 45 / 6747 |
134 | | 04'58" (+03'55") | 63 / 6811 |
135 | | 05'15" (+04'12") | 47 / 6858 |
136 | | 05'06" (+04'03") | 45 / 6904 |
137 | | 05'29" (+04'26") | 45 / 6949 |
138 | | 05'11" (+04'08") | 60 / 7010 |
139 | | 05'05" (+04'02") | 45 / 7056 |
140 | | 04'49" (+03'46") | 55 / 7111 |
141 | | 05'23" (+04'20") | 43 / 7155 |
142 | | 05'07" (+04'04") | 45 / 7200 |
143 | | 04'56" (+03'53") | 53 / 7254 |
144 | | 04'16" (+03'13") | 50 / 7305 |
145 | | 03'59" (+02'56") | 50 / 7355 |
146 | | 04'46" (+03'43") | 48 / 7404 |
147 | | 04'32" (+03'29") | 54 / 7459 |
148 | | 04'29" (+03'26") | 40 / 7499 |
149 | | 04'18" (+03'15") | 65 / 7565 |
150 | | 04'04" (+03'01") | 45 / 7610 |
151 | | 04'24" (+03'21") | 49 / 7659 |
152 | | 04'33" (+03'30") | 51 / 7710 |
153 | | 04'39" (+03'36") | 46 / 7757 |
154 | | 04'53" (+03'50") | 51 / 7808 |
155 | | 04'41" (+03'38") | 49 / 7858 |
156 | | 04'29" (+03'26") | 59 / 7917 |
157 | | 04'16" (+03'13") | 46 / 7964 |
158 | | 05'04" (+04'01") | 45 / 8010 |
159 | | 05'05" (+04'02") | 49 / 8059 |
160 | | 04'16" (+03'13") | 58 / 8117 |
161 | | 05'25" (+04'22") | 46 / 8164 |
162 | | 05'11" (+04'08") | 48 / 8212 |
163 | | 04'59" (+03'56") | 46 / 8258 |
164 | | 04'53" (+03'50") | 54 / 8313 |
165 | | 04'50" (+03'47") | 51 / 8365 |
166 | | 04'58" (+03'55") | 43 / 8408 |
167 | | 04'57" (+03'54") | 50 / 8459 |
168 | | 04'59" (+03'56") | 46 / 8505 |
169 | | 05'01" (+03'58") | 62 / 8568 |
170 | | 04'45" (+03'42") | 31 / 8600 |
171 | | 04'55" (+03'52") | 54 / 8654 |
172 | | 05'04" (+04'01") | 52 / 8707 |
173 | | 04'55" (+03'52") | 54 / 8761 |
174 | | 04'47" (+03'44") | 45 / 8806 |
175 | | 05'23" (+04'20") | 52 / 8859 |
176 | | 04'42" (+03'39") | 45 / 8905 |
177 | | 05'03" (+04'00") | 62 / 8967 |
178 | | 05'06" (+04'03") | 48 / 9016 |
179 | | 05'23" (+04'20") | 49 / 9066 |
180 | | 04'53" (+03'50") | 47 / 9113 |
181 | | 04'33" (+03'30") | 43 / 9157 |
182 | | 04'36" (+03'33") | 57 / 9215 |
183 | | 04'42" (+03'39") | 49 / 9265 |
184 | | 04'46" (+03'43") | 55 / 9321 |
185 | | 04'36" (+03'33") | 43 / 9364 |
186 | | 04'36" (+03'33") | 50 / 9415 |
187 | | 04'36" (+03'33") | 54 / 9469 |
188 | | 04'59" (+03'56") | 50 / 9519 |
189 | | 05'12" (+04'09") | 48 / 9567 |
190 | | 05'15" (+04'12") | 44 / 9611 |
191 | | 04'54" (+03'51") | 50 / 9662 |
192 | | 05'29" (+04'26") | 57 / 9720 |
193 | | 05'14" (+04'11") | 47 / 9768 |
194 | | 05'23" (+04'20") | 46 / 9814 |
195 | | 05'23" (+04'20") | 58 / 9873 |
196 | | 05'17" (+04'14") | 44 / 9917 |
197 | | 05'26" (+04'23") | 49 / 9966 |
198 | | 05'37" (+04'34") | 53 / 10019 |
199 | | 05'04" (+04'01") | 46 / 10065 |
200 | | 05'57" (+04'54") | 55 / 10121 |
201 | | 05'29" (+04'26") | 48 / 10170 |
202 | | 04'59" (+03'56") | 43 / 10213 |
203 | | 04'20" (+03'17") | 57 / 10271 |
204 | | 04'49" (+03'46") | 51 / 10323 |
205 | | 04'39" (+03'36") | 35 / 10358 |
206 | | 04'49" (+03'46") | 58 / 10417 |
207 | | 04'58" (+03'55") | 53 / 10471 |
208 | | 04'53" (+03'50") | 47 / 10518 |
209 | | 04'56" (+03'53") | 47 / 10566 |
210 | | 04'36" (+03'33") | 57 / 10623 |
211 | | 04'56" (+03'53") | 47 / 10671 |
212 | | 05'00" (+03'57") | 53 / 10724 |
213 | | 05'23" (+04'20") | 46 / 10770 |
214 | | 05'30" (+04'27") | 57 / 10828 |
215 | | 04'48" (+03'45") | 48 / 10876 |
216 | | 04'55" (+03'52") | 54 / 10930 |
217 | | 05'25" (+04'22") | 43 / 10973 |
218 | | 05'29" (+04'26") | 42 / 11016 |
219 | | 04'54" (+03'51") | 54 / 11070 |
220 | | 05'02" (+03'59") | 56 / 11126 |
221 | | 05'11" (+04'08") | 45 / 11171 |
222 | | 04'20" (+03'17") | 57 / 11229 |
223 | | 03'57" (+02'54") | 42 / 11271 |
224 | | 04'23" (+03'20") | 53 / 11324 |
225 | | 05'36" (+04'33") | 44 / 11369 |
226 | | 03'42" (+02'39") | 53 / 11423 |
227 | | 04'55" (+03'52") | 54 / 11477 |
228 | | 04'46" (+03'43") | 48 / 11526 |
229 | | 05'05" (+04'02") | 52 / 11578 |
230 | | 06'24" (+05'21") | 49 / 11628 |
231 | | 03'55" (+02'52") | 50 / 11679 |
232 | | 05'10" (+04'07") | 45 / 11724 |
233 | | 04'10" (+03'07") | 47 / 11772 |
234 | | 05'18" (+04'15") | 56 / 11828 |
235 | | 05'24" (+04'21") | 49 / 11877 |
236 | | 04'20" (+03'17") | 53 / 11931 |
237 | | 05'08" (+04'05") | 42 / 11973 |
238 | | 04'35" (+03'32") | 50 / 12024 |
239 | | 04'43" (+03'40") | 56 / 12081 |
240 | | 04'30" (+03'27") | 51 / 12133 |
241 | | 05'07" (+04'04") | 45 / 12178 |
242 | | 04'40" (+03'37") | 49 / 12228 |
243 | | 05'03" (+04'00") | 52 / 12281 |
244 | | 04'20" (+03'17") | 45 / 12327 |
245 | | 04'51" (+03'48") | 44 / 12371 |
246 | | 05'01" (+03'58") | 53 / 12424 |
247 | | 04'37" (+03'34") | 50 / 12475 |
248 | | 04'49" (+03'46") | 58 / 12534 |
249 | | 05'17" (+04'14") | 50 / 12584 |
250 | | 04'42" (+03'39") | 49 / 12634 |
251 | | 05'23" (+04'20") | 49 / 12683 |
休了一個禮拜,從今天開始,要恢復練跑,今天先以輕鬆跑為主,爾後再視狀況調整練習ガ
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 107~130 | 65~79% |
2:M馬拉松配速區 | 130~146 | 79~89% |
3:T乳酸耐力區 | 146~151 | 89~92% |
4:A無氧耐力區 | 151~160 | 92~97.5% |
5:I最大耗氧區 | 160~165 | 97.5~100% |
最大心率為165 點此去設定最大心率 |
10月累積里程 : 179.57 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'57" | 00:03'57" |
2 | 04'53" | 00:08'50" |
3 | 04'47" | 00:13'37" |
4 | 05'08" | 00:18'45" |
5 | 05'21" | 00:24'06" |
6 | 04'55" | 00:29'01" |
7 | 05'04" | 00:34'05" |
8 | 04'38" | 00:38'43" |
9 | 04'58" | 00:43'41" |
10 | 05'03" | 00:48'44" |
11 | 05'02" | 00:53'46" |
12 | 04'49" | 00:58'35" |
12.7 | 05'26" | 01:02'10" |