22.0 km | 01:48:30 | 04:55/km日期: 2016-12-26 17:51 - 地點: Yuanli - 天氣: 很舒服 - 平均心率: 161 - 卡路里: 1180 Cal - 平均步頻: 180 - 溫度: 19°C - 濕度: 91%
Pace: 04'55" / 04'54" / 04'59" / 05'01" / 05'03" / 05'13" / 05'09" / 05'02" / 04'59" / 04'50" / 04'50" / 04'54" / 05'01" / 05'08" / 04'54" / 05'04" / 05'08" / 04'52" / 04'48" / 04'42" / 04'41" / 04'22" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'55" (+00'34") | 1000 / 1000 |
2 | | 04'54" (+00'33") | 1000 / 2000 |
3 | | 04'58" (+00'37") | 1000 / 3000 |
4 | | 05'00" (+00'39") | 1000 / 4000 |
5 | | 05'02" (+00'41") | 1000 / 5000 |
6 | | 05'13" (+00'52") | 1000 / 6000 |
7 | | 05'08" (+00'47") | 1000 / 7000 |
8 | | 05'02" (+00'41") | 1000 / 8000 |
9 | | 04'58" (+00'37") | 1000 / 9000 |
10 | | 04'50" (+00'29") | 1000 / 10000 |
11 | | 04'50" (+00'29") | 1000 / 11000 |
12 | | 04'54" (+00'33") | 1000 / 12000 |
13 | | 05'00" (+00'39") | 1000 / 13000 |
14 | | 05'07" (+00'46") | 1000 / 14000 |
15 | | 04'54" (+00'33") | 1000 / 15000 |
16 | | 05'04" (+00'43") | 1000 / 16000 |
17 | | 05'07" (+00'46") | 1000 / 17000 |
18 | | 04'52" (+00'31") | 1000 / 18000 |
19 | | 04'48" (+00'27") | 1000 / 19000 |
20 | | 04'41" (+00'20") | 1000 / 20000 |
21 | | 04'41" (+00'20") | 1000 / 21000 |
22 | | 04'21" | 1000 / 22000 |
23 | | 02'56" | 13 / 22013 |
今天終於完成許久不見的21K自主練習,流了滿身汗,挺開心的。跑在田野間,沒什麼車,也沒有壓力,感覺很舒服。只是沒什麼速度,怕抽筋也怕爆掉,所以100分鐘失敗,希望有天也可以跑進百分內。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
12月累積里程 :
183.34 km asics TARTHERZEAL 3 26.5 累積 :
1551.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'55" | 00:04'55" |
2 | 04'54" | 00:09'49" |
3 | 04'59" | 00:14'48" |
4 | 05'01" | 00:19'49" |
5 | 05'03" | 00:24'52" |
6 | 05'13" | 00:30'05" |
7 | 05'09" | 00:35'14" |
8 | 05'02" | 00:40'16" |
9 | 04'59" | 00:45'15" |
10 | 04'50" | 00:50'05" |
11 | 04'50" | 00:54'55" |
12 | 04'54" | 00:59'49" |
13 | 05'01" | 01:04'50" |
14 | 05'08" | 01:09'58" |
15 | 04'54" | 01:14'52" |
16 | 05'04" | 01:19'56" |
17 | 05'08" | 01:25'04" |
18 | 04'52" | 01:29'56" |
19 | 04'48" | 01:34'44" |
20 | 04'42" | 01:39'26" |
21 | 04'41" | 01:44'07" |
22 | 04'22" | 01:48'29" |
22.0 | 02'26" | 01:48'31" |