20.2 km | 01:30:34 | 04:28/km日期: 2015-11-09 16:52 - 地點: 畫圈圈 - 天氣: 涼 - 平均心率: 150 - 卡路里: 1184 Cal - 溫度: 24°C - 濕度: 73%
Pace: 04'33" / 04'34" / 04'28" / 04'33" / 04'28" / 04'31" / 04'37" / 04'40" / 04'53" / 04'45" / 04'26" / 04'24" / 04'34" / 04'25" / 04'29" / 04'29" / 19'54" / 04'13" / 04'07" / 04'09" / 03'58" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'35" (+00'34") | 484 / 484 |
2 | | 04'31" (+00'30") | 306 / 790 |
3 | | 04'30" (+00'29") | 401 / 1192 |
4 | | 04'30" (+00'29") | 401 / 1593 |
5 | | 04'30" (+00'29") | 395 / 1989 |
6 | | 04'33" (+00'32") | 399 / 2389 |
7 | | 04'35" (+00'34") | 391 / 2781 |
8 | | 04'22" (+00'21") | 408 / 3190 |
9 | | 04'30" (+00'29") | 398 / 3588 |
10 | | 04'36" (+00'35") | 392 / 3980 |
11 | | 04'29" (+00'28") | 398 / 4379 |
12 | | 04'27" (+00'26") | 397 / 4776 |
13 | | 04'30" (+00'29") | 399 / 5176 |
14 | | 04'30" (+00'29") | 404 / 5580 |
15 | | 04'33" (+00'32") | 394 / 5975 |
16 | | 04'29" (+00'28") | 395 / 6371 |
17 | | 04'35" (+00'34") | 392 / 6763 |
18 | | 04'39" (+00'38") | 384 / 7148 |
19 | | 04'42" (+00'41") | 386 / 7534 |
20 | | 04'43" (+00'42") | 375 / 7910 |
21 | | 04'41" (+00'40") | 384 / 8294 |
22 | | 04'56" (+00'55") | 368 / 8663 |
23 | | 04'42" (+00'41") | 382 / 9045 |
24 | | 04'57" (+00'56") | 361 / 9407 |
25 | | 04'49" (+00'48") | 368 / 9775 |
26 | | 04'38" (+00'37") | 388 / 10164 |
27 | | 04'25" (+00'24") | 407 / 10572 |
28 | | 04'18" (+00'17") | 412 / 10985 |
29 | | 04'26" (+00'25") | 403 / 11388 |
30 | | 04'32" (+00'31") | 399 / 11787 |
31 | | 04'22" (+00'21") | 409 / 12197 |
32 | | 04'31" (+00'30") | 398 / 12596 |
33 | | 04'26" (+00'25") | 396 / 12992 |
34 | | 04'25" (+00'24") | 404 / 13396 |
35 | | 04'31" (+00'30") | 397 / 13794 |
36 | | 04'23" (+00'22") | 401 / 14195 |
37 | | 04'31" (+00'30") | 407 / 14603 |
38 | | 04'34" (+00'33") | 393 / 14997 |
39 | | 04'36" (+00'35") | 398 / 15395 |
40 | | 04'24" (+00'23") | 400 / 15795 |
41 | | 04'22" (+00'21") | 408 / 16203 |
42 | | 04'06" (+00'05") | 404 / 16607 |
43 | | 04'18" (+00'17") | 401 / 17009 |
44 | | 04'07" (+00'06") | 402 / 17412 |
45 | | 04'17" (+00'16") | 400 / 17812 |
46 | | 04'11" (+00'10") | 403 / 18216 |
47 | | 04'04" (+00'03") | 403 / 18620 |
48 | | 04'01" | 406 / 19027 |
49 | | 04'13" (+00'12") | 402 / 19429 |
50 | | 04'13" (+00'12") | 401 / 19831 |
51 | | 04'02" (+00'01") | 409 / 20241 |
52 | | 06'31" (+02'30") | 6 / 20247 |
基本訓練-為周末連兩天爆心跳練習一下,才不會對不起隊友.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~148 | 65~79% |
2:M馬拉松配速區 | 148~167 | 79~89% |
3:T乳酸耐力區 | 167~172 | 89~92% |
4:A無氧耐力區 | 172~183 | 92~97.5% |
5:I最大耗氧區 | 183~188 | 97.5~100% |
最大心率為188 點此去設定最大心率 |
11月累積里程 : 260.07 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'33" | 00:04'33" |
2 | 04'34" | 00:09'07" |
3 | 04'28" | 00:13'35" |
4 | 04'33" | 00:18'08" |
5 | 04'28" | 00:22'36" |
6 | 04'31" | 00:27'07" |
7 | 04'37" | 00:31'44" |
8 | 04'40" | 00:36'24" |
9 | 04'53" | 00:41'17" |
10 | 04'45" | 00:46'02" |
11 | 04'26" | 00:50'28" |
12 | 04'24" | 00:54'52" |
13 | 04'34" | 00:59'26" |
14 | 04'25" | 01:03'51" |
15 | 04'29" | 01:08'20" |
16 | 04'29" | 01:12'49" |
17 | 19'54" | 01:32'43" |
18 | 04'13" | 01:36'56" |
19 | 04'07" | 01:41'03" |
20 | 04'09" | 01:45'12" |
20.2 | 03'58" | 01:46'11" |