15.5 km | 02:35:17 | 09:59/km日期: 2017-08-19 07:11 - 總爬升: 428 m - 地點: 士林原民公園~風櫃嘴方向 - 天氣: 熱 - 平均心率: 129 - 卡路里: 1307 Cal - 平均步頻: 140 - 溫度: 23°C - 濕度: 91%
Pace: 10'52" / 10'13" / 10'33" / 18'04" / 10'24" / 10'40" / 10'23" / 17'03" / 09'29" / 09'48" / 09'42" / 11'57" / 11'26" / 09'04" / 09'36" / 10'33" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 11'03" (+02'10") | 1000 / 1000 |
2 | | 10'12" (+01'19") | 1000 / 2000 |
3 | | 10'33" (+01'40") | 1000 / 3000 |
4 | | 10'39" (+01'46") | 1000 / 4000 |
5 | | 10'24" (+01'31") | 1000 / 5000 |
6 | | 09'29" (+00'36") | 1000 / 6000 |
7 | | 10'23" (+01'30") | 1000 / 7000 |
8 | | 10'19" (+01'26") | 1000 / 8000 |
9 | | 08'53" | 1000 / 9000 |
10 | | 09'46" (+00'53") | 1000 / 10000 |
11 | | 09'41" (+00'48") | 1000 / 11000 |
12 | | 09'44" (+00'51") | 1000 / 12000 |
13 | | 09'51" (+00'58") | 1000 / 13000 |
14 | | 09'04" (+00'11") | 1000 / 14000 |
15 | | 09'35" (+00'42") | 1000 / 15000 |
16 | | 10'30" (+01'37") | 532 / 15532 |
5.55分出發
7點開始啟動
第一次山路練習就單純練腿
不受傷為主
去程差3k到風櫃嘴
果然是練習的好所在
有人比較有生氣
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 117~142 | 65~79% |
2:M馬拉松配速區 | 142~160 | 79~89% |
3:T乳酸耐力區 | 160~165 | 89~92% |
4:A無氧耐力區 | 165~175 | 92~97.5% |
5:I最大耗氧區 | 175~180 | 97.5~100% |
最大心率為180 點此去設定最大心率 |
8月累積里程 :
201.76 km HOKA ONE ONE Clifton3 累積 :
678.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 10'52" | 00:10'52" |
2 | 10'13" | 00:21'05" |
3 | 10'33" | 00:31'38" |
4 | 18'04" | 00:49'42" |
5 | 10'24" | 01:00'06" |
6 | 10'40" | 01:10'46" |
7 | 10'23" | 01:21'09" |
8 | 17'03" | 01:38'12" |
9 | 09'29" | 01:47'41" |
10 | 09'48" | 01:57'29" |
11 | 09'42" | 02:07'11" |
12 | 11'57" | 02:19'08" |
13 | 11'26" | 02:30'34" |
14 | 09'04" | 02:39'38" |
15 | 09'36" | 02:49'14" |
15.5 | 10'31" | 02:54'50" |