21.1 km | 01:48:43 | 05:09/km日期: 2017-03-21 20:38 - 總爬升: 678 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り時々小雨 21.7-21.5℃ - 平均心率: 136 - 卡路里: 1500 Cal - 平均步頻: 174 - 溫度: 17°C - 濕度: 83%
Pace: 04'59" / 05'08" / 04'45" / 04'46" / 04'37" / 04'30" / 04'24" / 04'14" / 04'04" / 04'29" / 04'48" / 04'40" / 04'37" / 04'41" / 04'57" / 04'39" / 04'45" / 04'45" / 04'53" / 04'44" / 05'02" / 04'48" / 04'31" / 09'30" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'50" (+00'43") | 652 / 652 |
2 | | 05'06" (+00'59") | 640 / 1292 |
3 | | 04'59" (+00'52") | 641 / 1934 |
4 | | 04'51" (+00'44") | 637 / 2572 |
5 | | 04'46" (+00'39") | 670 / 3243 |
6 | | 04'48" (+00'41") | 654 / 3897 |
7 | | 04'42" (+00'35") | 672 / 4569 |
8 | | 04'36" (+00'29") | 658 / 5227 |
9 | | 04'21" (+00'14") | 677 / 5905 |
10 | | 04'31" (+00'24") | 673 / 6579 |
11 | | 04'13" (+00'06") | 682 / 7261 |
12 | | 04'17" (+00'10") | 672 / 7934 |
13 | | 04'07" | 685 / 8620 |
14 | | 04'18" (+00'11") | 680 / 9300 |
15 | | 04'22" (+00'15") | 666 / 9967 |
16 | | 04'45" (+00'38") | 667 / 10635 |
17 | | 04'34" (+00'27") | 670 / 11305 |
18 | | 04'48" (+00'41") | 669 / 11974 |
19 | | 04'37" (+00'30") | 674 / 12648 |
20 | | 04'44" (+00'37") | 652 / 13301 |
21 | | 04'43" (+00'36") | 656 / 13958 |
22 | | 04'54" (+00'47") | 644 / 14602 |
23 | | 04'47" (+00'40") | 665 / 15268 |
24 | | 04'41" (+00'34") | 657 / 15925 |
25 | | 04'35" (+00'28") | 660 / 16585 |
26 | | 04'41" (+00'34") | 671 / 17256 |
27 | | 04'55" (+00'48") | 643 / 17900 |
28 | | 04'45" (+00'38") | 655 / 18555 |
29 | | 04'55" (+00'48") | 660 / 19216 |
30 | | 04'48" (+00'41") | 649 / 19865 |
31 | | 04'55" (+00'48") | 640 / 20505 |
32 | | 04'54" (+00'47") | 641 / 21147 |
33 | | 04'55" (+00'48") | 659 / 21806 |
34 | | 04'48" (+00'41") | 648 / 22455 |
35 | | 04'12" (+00'05") | 634 / 23090 |
靜態伸展3分鐘
動態伸展5分鐘
600熱身跑
21.1k 自主練習跑
GPS 23.25k, 實際上21.1k [(600m/圏 x 35 = 21k) + 100m = 21.1k]
1.2k舒緩跑
靜態伸展10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 |
3月累積里程 :
220.62 km ASICS NEW TARTHER JAPAN TJR076_0123 累積 :
1062.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'59" | 00:04'59" |
2 | 05'08" | 00:10'07" |
3 | 04'45" | 00:14'52" |
4 | 04'46" | 00:19'38" |
5 | 04'37" | 00:24'15" |
6 | 04'30" | 00:28'45" |
7 | 04'24" | 00:33'09" |
8 | 04'14" | 00:37'23" |
9 | 04'04" | 00:41'27" |
10 | 04'29" | 00:45'56" |
11 | 04'48" | 00:50'44" |
12 | 04'40" | 00:55'24" |
13 | 04'37" | 01:00'01" |
14 | 04'41" | 01:04'42" |
15 | 04'57" | 01:09'39" |
16 | 04'39" | 01:14'18" |
17 | 04'45" | 01:19'03" |
18 | 04'45" | 01:23'48" |
19 | 04'53" | 01:28'41" |
20 | 04'44" | 01:33'25" |
21 | 05'02" | 01:38'27" |
22 | 04'48" | 01:43'15" |
23 | 04'31" | 01:47'46" |
23.3 | 03'47" | 01:48'43" |