21.0 km | 01:49:40 | 05:13/km日期: 2017-11-19 15:28 - 總爬升: 262 m - 地點: 清大 - 天氣: 涼 - 平均心率: 127 - 卡路里: 1399 Cal - 平均步頻: 178 - 溫度: 19°C - 濕度: 72% - PM2.5: 良好(4)
Pace: 11'44" / 10'20" / 09'37" / 05'46" / 04'58" / 05'49" / 05'17" / 05'31" / 05'45" / 05'01" / 07'47" / 05'50" / 04'44" / 04'48" / 04'53" / 06'58" / 04'30" / 05'13" / 04'38" / 06'46" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'04" (+02'34") | 1000 / 1000 |
2 | | 05'43" (+01'13") | 1000 / 2000 |
3 | | 05'16" (+00'46") | 1000 / 3000 |
4 | | 05'45" (+01'15") | 1000 / 4000 |
5 | | 04'57" (+00'27") | 1000 / 5000 |
6 | | 05'50" (+01'20") | 1000 / 6000 |
7 | | 05'16" (+00'46") | 1000 / 7000 |
8 | | 05'30" (+01'00") | 1000 / 8000 |
9 | | 05'44" (+01'14") | 1000 / 9000 |
10 | | 05'01" (+00'31") | 1000 / 10000 |
11 | | 05'14" (+00'44") | 1000 / 11000 |
12 | | 04'56" (+00'26") | 1000 / 12000 |
13 | | 04'44" (+00'14") | 1000 / 13000 |
14 | | 04'47" (+00'17") | 1000 / 14000 |
15 | | 04'51" (+00'21") | 1000 / 15000 |
16 | | 04'51" (+00'21") | 1000 / 16000 |
17 | | 04'30" | 1000 / 17000 |
18 | | 04'35" (+00'05") | 1000 / 18000 |
19 | | 04'37" (+00'07") | 1000 / 19000 |
20 | | 04'47" (+00'17") | 1000 / 20000 |
21 | | 05'59" (+01'29") | 916 / 20916 |
0-10K 清大後環校5圈 ,練習上坡 (540) 與下坡(450)
10-21K 操場 500-430 漸配速
周末(五-日) 跑量要超過50K
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
11月累積里程 :
351.69 km asics LYTERACER RS 5-wide 累積 :
1274.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 11'44" | 00:11'44" |
2 | 10'20" | 00:22'04" |
3 | 09'37" | 00:31'41" |
4 | 05'46" | 00:37'27" |
5 | 04'58" | 00:42'25" |
6 | 05'49" | 00:48'14" |
7 | 05'17" | 00:53'31" |
8 | 05'31" | 00:59'02" |
9 | 05'45" | 01:04'47" |
10 | 05'01" | 01:09'48" |
11 | 07'47" | 01:17'35" |
12 | 05'50" | 01:23'25" |
13 | 04'44" | 01:28'09" |
14 | 04'48" | 01:32'57" |
15 | 04'53" | 01:37'50" |
16 | 06'58" | 01:44'48" |
17 | 04'30" | 01:49'18" |
18 | 05'13" | 01:54'31" |
19 | 04'38" | 01:59'09" |
20 | 06'46" | 02:05'55" |
20.9 | 06'11" | 02:11'35" |