11.9 km | 01:03:32 | 05:21/km日期: 2016-07-23 06:28 - 總爬升: 110 m - 地點: 家門口-磺溪步道來回+致遠三路 - 天氣: 好曬好熱 - 平均心率: 149 - 卡路里: 685 Cal - 平均步頻: 192
Pace: 05'37" / 05'28" / 05'02" / 04'47" / 04'58" / 05'23" / 05'48" / 05'21" / 06'37" / 06'08" / 05'28" / 05'33" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'37" (+01'48") | 1000 / 1000 |
2 | | 05'26" (+01'37") | 1000 / 2000 |
3 | | 05'01" (+01'12") | 1000 / 3000 |
4 | | 04'47" (+00'58") | 1000 / 4000 |
5 | | 04'58" (+01'09") | 1000 / 5000 |
6 | | 05'23" (+01'34") | 1000 / 6000 |
7 | | 05'05" (+01'16") | 1000 / 7000 |
8 | | 05'21" (+01'32") | 1000 / 8000 |
9 | | 05'44" (+01'55") | 1000 / 9000 |
10 | | 05'54" (+02'05") | 438 / 9438 |
11 | | 08'22" (+04'33") | 178 / 9617 |
12 | | 03'49" | 87 / 9704 |
13 | | 05'29" (+01'40") | 182 / 9886 |
14 | | 04'27" (+00'38") | 74 / 9961 |
15 | | 05'58" (+02'09") | 167 / 10128 |
16 | | 04'23" (+00'34") | 75 / 10204 |
17 | | 05'30" (+01'41") | 181 / 10385 |
18 | | 04'36" (+00'47") | 72 / 10458 |
19 | | 05'48" (+01'59") | 172 / 10630 |
20 | | 04'19" (+00'30") | 77 / 10707 |
21 | | 05'30" (+01'41") | 181 / 10889 |
22 | | 05'33" (+01'44") | 966 / 11855 |
早起練習225課表:E50+5ST, 但是有點太晚起床了,太陽好大,最後的ST也因為石牌國中舉辦考試,田徑場封閉而改地點
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
7月累積里程 :
208.77 km MIZUNO wave rider 18 累積 :
1479.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'37" | 00:05'37" |
2 | 05'28" | 00:11'05" |
3 | 05'02" | 00:16'07" |
4 | 04'47" | 00:20'54" |
5 | 04'58" | 00:25'52" |
6 | 05'23" | 00:31'15" |
7 | 05'48" | 00:37'03" |
8 | 05'21" | 00:42'24" |
9 | 06'37" | 00:49'01" |
10 | 06'08" | 00:55'09" |
11 | 05'28" | 01:00'37" |
11.9 | 05'35" | 01:05'24" |