25.1 km | 02:16:31 | 05:26/km日期: 2016-12-24 07:09 - 總爬升: 411 m - 地點: 基隆市立田徑場 - 天氣: 晴れ 18.3-18.7℃ - 平均心率: 134 - 卡路里: 1785 Cal - 平均步頻: 172 - 溫度: 17°C - 濕度: 76%
Pace: 05'29" / 05'29" / 05'29" / 05'29" / 05'30" / 05'28" / 05'30" / 05'28" / 05'29" / 05'28" / 05'31" / 05'27" / 05'29" / 05'29" / 05'30" / 05'28" / 05'29" / 05'28" / 05'30" / 05'29" / 05'29" / 05'23" / 05'22" / 05'20" / 04'45" / 05'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'28" (+00'44") | 1000 / 1000 |
2 | | 05'29" (+00'45") | 1000 / 2000 |
3 | | 05'28" (+00'44") | 1000 / 3000 |
4 | | 05'28" (+00'44") | 1000 / 4000 |
5 | | 05'29" (+00'45") | 1000 / 5000 |
6 | | 05'27" (+00'43") | 1000 / 6000 |
7 | | 05'29" (+00'45") | 1000 / 7000 |
8 | | 05'28" (+00'44") | 1000 / 8000 |
9 | | 05'29" (+00'45") | 1000 / 9000 |
10 | | 05'27" (+00'43") | 1000 / 10000 |
11 | | 05'30" (+00'46") | 1000 / 11000 |
12 | | 05'27" (+00'43") | 1000 / 12000 |
13 | | 05'28" (+00'44") | 1000 / 13000 |
14 | | 05'29" (+00'45") | 1000 / 14000 |
15 | | 05'29" (+00'45") | 1000 / 15000 |
16 | | 05'27" (+00'43") | 1000 / 16000 |
17 | | 05'28" (+00'44") | 1000 / 17000 |
18 | | 05'28" (+00'44") | 1000 / 18000 |
19 | | 05'29" (+00'45") | 1000 / 19000 |
20 | | 05'29" (+00'45") | 1000 / 20000 |
21 | | 05'28" (+00'44") | 1000 / 21000 |
22 | | 05'23" (+00'39") | 1000 / 22000 |
23 | | 05'22" (+00'38") | 1000 / 23000 |
24 | | 05'19" (+00'35") | 1000 / 24000 |
25 | | 04'44" | 1000 / 25000 |
26 | | 05'00" (+00'16") | 113 / 25113 |
靜態伸展3分鐘
動態伸展3分鐘
500m熱身跑
25k配速跑(5'30"/km)
1k舒緩跑
慢走5分鐘
靜態伸展15分鐘
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 105~128 | 65~79% |
2:M馬拉松配速區 | 128~145 | 79~89% |
3:T乳酸耐力區 | 145~149 | 89~92% |
4:A無氧耐力區 | 149~158 | 92~97.5% |
5:I最大耗氧區 | 158~163 | 97.5~100% |
最大心率為163 點此去設定最大心率 |
12月累積里程 : 216.73 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'29" | 00:05'29" |
2 | 05'29" | 00:10'58" |
3 | 05'29" | 00:16'27" |
4 | 05'29" | 00:21'56" |
5 | 05'30" | 00:27'26" |
6 | 05'28" | 00:32'54" |
7 | 05'30" | 00:38'24" |
8 | 05'28" | 00:43'52" |
9 | 05'29" | 00:49'21" |
10 | 05'28" | 00:54'49" |
11 | 05'31" | 01:00'20" |
12 | 05'27" | 01:05'47" |
13 | 05'29" | 01:11'16" |
14 | 05'29" | 01:16'45" |
15 | 05'30" | 01:22'15" |
16 | 05'28" | 01:27'43" |
17 | 05'29" | 01:33'12" |
18 | 05'28" | 01:38'40" |
19 | 05'30" | 01:44'10" |
20 | 05'29" | 01:49'39" |
21 | 05'29" | 01:55'08" |
22 | 05'23" | 02:00'31" |
23 | 05'22" | 02:05'53" |
24 | 05'20" | 02:11'13" |
25 | 04'45" | 02:15'58" |
25.1 | 04'59" | 02:16'32" |