21.1 km | 01:51:18 | 05:16/km日期: 2017-11-26 17:00 - 總爬升: 1490 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り 120.8-21.1℃ - 平均心率: 149 - 卡路里: 1462 Cal - 平均步頻: 172 - 溫度: 21°C - 濕度: 79% - PM2.5: 良好(<2)
Pace: 04'56" / 04'46" / 04'30" / 04'32" / 04'24" / 04'24" / 04'39" / 04'34" / 04'43" / 04'51" / 04'37" / 04'53" / 04'41" / 04'57" / 04'52" / 05'02" / 05'02" / 04'52" / 05'00" / 05'01" / 05'03" / 04'59" / 04'40" / 13'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'54" (+00'37") | 669 / 669 |
2 | | 04'46" (+00'29") | 668 / 1337 |
3 | | 04'48" (+00'31") | 651 / 1989 |
4 | | 04'39" (+00'22") | 675 / 2665 |
5 | | 04'23" (+00'06") | 705 / 3371 |
6 | | 04'33" (+00'16") | 669 / 4041 |
7 | | 04'24" (+00'07") | 694 / 4735 |
8 | | 04'17" | 706 / 5442 |
9 | | 04'27" (+00'10") | 691 / 6133 |
10 | | 04'37" (+00'20") | 698 / 6831 |
11 | | 04'26" (+00'09") | 722 / 7554 |
12 | | 04'41" (+00'24") | 699 / 8253 |
13 | | 04'46" (+00'29") | 677 / 8930 |
14 | | 04'46" (+00'29") | 694 / 9625 |
15 | | 04'43" (+00'26") | 688 / 10313 |
16 | | 04'47" (+00'30") | 675 / 10988 |
17 | | 04'44" (+00'27") | 664 / 11653 |
18 | | 04'51" (+00'34") | 659 / 12312 |
19 | | 04'42" (+00'25") | 658 / 12970 |
20 | | 04'56" (+00'39") | 649 / 13620 |
21 | | 04'53" (+00'36") | 648 / 14268 |
22 | | 04'51" (+00'34") | 658 / 14926 |
23 | | 05'03" (+00'46") | 636 / 15563 |
24 | | 04'53" (+00'36") | 654 / 16217 |
25 | | 05'04" (+00'47") | 624 / 16842 |
26 | | 04'57" (+00'40") | 644 / 17487 |
27 | | 04'48" (+00'31") | 638 / 18125 |
28 | | 05'02" (+00'45") | 641 / 18766 |
29 | | 05'07" (+00'50") | 638 / 19404 |
30 | | 04'52" (+00'35") | 646 / 20050 |
31 | | 05'09" (+00'52") | 633 / 20684 |
32 | | 04'53" (+00'36") | 640 / 21325 |
33 | | 04'58" (+00'41") | 635 / 21960 |
34 | | 04'57" (+00'40") | 628 / 22589 |
35 | | 04'28" (+00'11") | 630 / 23219 |
weight: 78.0kg & BMI: 26.0%
靜態伸展3分鐘
動態伸展5分鐘
21.1k練習跑(3'12"/圏 = 5'20"/km)
基隆市立田徑場外圍(600m/圏 x 35 +100m = 21.1k)
1.2k舒緩跑(Green down & Recover running)
慢走5分鐘
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 |
11月累積里程 : 207.26 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'56" | 00:04'56" |
2 | 04'46" | 00:09'42" |
3 | 04'30" | 00:14'12" |
4 | 04'32" | 00:18'44" |
5 | 04'24" | 00:23'08" |
6 | 04'24" | 00:27'32" |
7 | 04'39" | 00:32'11" |
8 | 04'34" | 00:36'45" |
9 | 04'43" | 00:41'28" |
10 | 04'51" | 00:46'19" |
11 | 04'37" | 00:50'56" |
12 | 04'53" | 00:55'49" |
13 | 04'41" | 01:00'30" |
14 | 04'57" | 01:05'27" |
15 | 04'52" | 01:10'19" |
16 | 05'02" | 01:15'21" |
17 | 05'02" | 01:20'23" |
18 | 04'52" | 01:25'15" |
19 | 05'00" | 01:30'15" |
20 | 05'01" | 01:35'16" |
21 | 05'03" | 01:40'19" |
22 | 04'59" | 01:45'18" |
23 | 04'40" | 01:49'58" |
23.3 | 04'42" | 01:51'21" |