14.6 km | 01:22:42 | 05:39/km日期: 2016-12-29 04:50 - 地點: 三體 - 天氣: 跑步的好天氣 - 平均心率: 152 - 卡路里: 747 Cal - 平均步頻: 162 - 溫度: 15°C - 濕度: 77%
Pace: 07'11" / 06'37" / 08'41" / 03'54" / 03'55" / 03'46" / 03'54" / 03'49" / 03'53" / 12'18" / 05'23" / 03'49" / 05'24" / 05'38" / 12'37" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'52" (+03'19") | 2144 / 2144 |
2 | | 32'46" (+29'13") | 154 / 2298 |
3 | | 03'42" (+00'09") | 421 / 2720 |
4 | | 03'52" (+00'19") | 409 / 3129 |
5 | | 03'56" (+00'23") | 399 / 3529 |
6 | | 03'53" (+00'20") | 404 / 3934 |
7 | | 03'53" (+00'20") | 410 / 4344 |
8 | | 03'52" (+00'19") | 408 / 4753 |
9 | | 03'50" (+00'17") | 412 / 5166 |
10 | | 03'49" (+00'16") | 408 / 5575 |
11 | | 03'48" (+00'15") | 411 / 5986 |
12 | | 03'53" (+00'20") | 403 / 6389 |
13 | | 03'48" (+00'15") | 412 / 6801 |
14 | | 03'50" (+00'17") | 408 / 7210 |
15 | | 03'53" (+00'20") | 403 / 7613 |
16 | | 03'52" (+00'19") | 408 / 8022 |
17 | | 03'52" (+00'19") | 410 / 8433 |
18 | | 03'48" (+00'15") | 399 / 8833 |
19 | | 03'48" (+00'15") | 409 / 9242 |
20 | | 03'59" (+00'26") | 195 / 9437 |
21 | | 31'26" (+27'53") | 308 / 9746 |
22 | | 03'36" (+00'03") | 1012 / 10758 |
23 | | 12'52" (+09'19") | 194 / 10953 |
24 | | 03'33" | 1015 / 11968 |
25 | | 13'45" (+10'12") | 204 / 12173 |
26 | | 03'35" (+00'02") | 1014 / 13187 |
27 | | 12'54" (+09'21") | 216 / 13403 |
28 | | 03'39" (+00'06") | 1003 / 14407 |
29 | | 15'04" (+11'31") | 198 / 14605 |
熱身,休息,7K@27:32,均速3:56
休息9分42秒
1K@340*4間走半圈,338.336.338.340
今天7K的配速有點快一咪咪,但還頂的住
不過間歇最後的一趟頂不住了,再努力
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 121~147 | 65~79% |
2:M馬拉松配速區 | 147~166 | 79~89% |
3:T乳酸耐力區 | 166~172 | 89~92% |
4:A無氧耐力區 | 172~182 | 92~97.5% |
5:I最大耗氧區 | 182~187 | 97.5~100% |
最大心率為187 點此去設定最大心率 |
12月累積里程 :
340.59 km ASICS TARTHERZEAL TS 3-wide(紅) 累積 :
2151.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'11" | 00:07'11" |
2 | 06'37" | 00:13'48" |
3 | 08'41" | 00:22'29" |
4 | 03'54" | 00:26'23" |
5 | 03'55" | 00:30'18" |
6 | 03'46" | 00:34'04" |
7 | 03'54" | 00:37'58" |
8 | 03'49" | 00:41'47" |
9 | 03'53" | 00:45'40" |
10 | 12'18" | 00:57'58" |
11 | 05'23" | 01:03'21" |
12 | 03'49" | 01:07'10" |
13 | 05'24" | 01:12'34" |
14 | 05'38" | 01:18'12" |
14.6 | 12'43" | 01:25'54" |