10.0 km | 00:46:34 | 04:39/km日期: 2016-05-05 20:10 - 地點: 大同高中 - 天氣: 雨停了 - 平均心率: 166 - 卡路里: 585 Cal - 平均步頻: 178 - 溫度: 24°C - 濕度: 83%
Pace: 04'33" / 04'35" / 04'48" / 04'47" / 04'46" / 04'51" / 04'39" / 04'33" / 04'52" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'28" (+00'08") | 400 / 400 |
2 | | 04'39" (+00'19") | 400 / 800 |
3 | | 04'33" (+00'13") | 361 / 1161 |
4 | | 04'36" (+00'16") | 391 / 1552 |
5 | | 04'31" (+00'11") | 383 / 1936 |
6 | | 04'45" (+00'25") | 384 / 2321 |
7 | | 04'43" (+00'23") | 387 / 2709 |
8 | | 04'38" (+00'18") | 395 / 3104 |
9 | | 04'39" (+00'19") | 400 / 3504 |
10 | | 04'54" (+00'34") | 385 / 3889 |
11 | | 04'52" (+00'32") | 394 / 4283 |
12 | | 04'50" (+00'30") | 393 / 4677 |
13 | | 04'49" (+00'29") | 389 / 5066 |
14 | | 04'52" (+00'32") | 387 / 5454 |
15 | | 04'40" (+00'20") | 400 / 5854 |
16 | | 04'37" (+00'17") | 400 / 6254 |
17 | | 04'44" (+00'24") | 400 / 6654 |
18 | | 04'40" (+00'20") | 400 / 7054 |
19 | | 04'31" (+00'11") | 400 / 7454 |
20 | | 04'22" (+00'02") | 400 / 7854 |
21 | | 04'56" (+00'36") | 400 / 8254 |
22 | | 04'58" (+00'38") | 400 / 8654 |
23 | | 04'51" (+00'31") | 400 / 9054 |
24 | | 04'47" (+00'27") | 400 / 9454 |
25 | | 04'20" | 400 / 9854 |
26 | | 03'26" | 81 / 9935 |
10K 測驗
先配110秒/圈
想說狀況好就到108,後半可掉到116-120,最後兩圈衝刺,希望能跑到46分整,最後呼吸不大順,節奏沒跑出來,不過25圈下來也小破10KPB 約10秒鐘`
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~153 | 65~79% |
2:M馬拉松配速區 | 153~172 | 79~89% |
3:T乳酸耐力區 | 172~178 | 89~92% |
4:A無氧耐力區 | 178~189 | 92~97.5% |
5:I最大耗氧區 | 189~194 | 97.5~100% |
最大心率為194 點此去設定最大心率 |
5月累積里程 :
156.58 km Nike Lunarspider R5 累積 :
462.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'33" | 00:04'33" |
2 | 04'35" | 00:09'08" |
3 | 04'48" | 00:13'56" |
4 | 04'47" | 00:18'43" |
5 | 04'46" | 00:23'29" |
6 | 04'51" | 00:28'20" |
7 | 04'39" | 00:32'59" |
8 | 04'33" | 00:37'32" |
9 | 04'52" | 00:42'24" |
9.9 | 04'27" | 00:46'34" |