21.0 km | 01:41:54 | 04:50/km日期: 2017-11-30 05:03 - 平均心率: 161 - 卡路里: 780 Cal - 平均步頻: 184 - 溫度: 23°C - 濕度: 77% - PM2.5: 良好(4)
Pace: 02'07" / 04'52" / 04'52" / 04'50" / 04'44" / 04'44" / 04'49" / 04'51" / 04'50" / 04'48" / 04'48" / 04'51" / 04'47" / 04'48" / 04'45" / 05'24" / 04'44" / 04'44" / 04'46" / 04'47" / 04'44" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'23" (+00'40") | 1000 / 1000 |
2 | | 04'51" (+00'08") | 1000 / 2000 |
3 | | 04'51" (+00'08") | 1000 / 3000 |
4 | | 04'50" (+00'07") | 1000 / 4000 |
5 | | 04'44" (+00'01") | 1000 / 5000 |
6 | | 04'43" | 1000 / 6000 |
7 | | 04'48" (+00'05") | 1000 / 7000 |
8 | | 04'50" (+00'07") | 1000 / 8000 |
9 | | 04'50" (+00'07") | 1000 / 9000 |
10 | | 04'48" (+00'05") | 1000 / 10000 |
11 | | 04'48" (+00'05") | 1000 / 11000 |
12 | | 04'50" (+00'07") | 1000 / 12000 |
13 | | 04'46" (+00'03") | 1000 / 13000 |
14 | | 04'47" (+00'04") | 1000 / 14000 |
15 | | 04'45" (+00'02") | 1000 / 15000 |
16 | | 05'23" (+00'40") | 1000 / 16000 |
17 | | 04'44" (+00'01") | 1000 / 17000 |
18 | | 04'43" | 1000 / 18000 |
19 | | 04'46" (+00'03") | 1000 / 19000 |
20 | | 04'46" (+00'03") | 1000 / 20000 |
21 | | 04'44" (+00'01") | 1000 / 21000 |
22 | | 04'06" | 15 / 21015 |
上週lsd~30K!這週21K!阿展來帶跑~小廖、魔王、谷哥陪跑、依然15過後自己跑!今天比上週快、節奏感很好!跑完還好!可是腳還是破皮~看來要想個辦法、讓腳趕快好!明天穿襪子緩跑看看
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 111~135 | 65~79% |
2:M馬拉松配速區 | 135~152 | 79~89% |
3:T乳酸耐力區 | 152~157 | 89~92% |
4:A無氧耐力區 | 157~166 | 92~97.5% |
5:I最大耗氧區 | 166~171 | 97.5~100% |
最大心率為171 點此去設定最大心率 |
11月累積里程 : 301.76 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 02'07" | 00:02'07" |
2 | 04'52" | 00:06'59" |
3 | 04'52" | 00:11'51" |
4 | 04'50" | 00:16'41" |
5 | 04'44" | 00:21'25" |
6 | 04'44" | 00:26'09" |
7 | 04'49" | 00:30'58" |
8 | 04'51" | 00:35'49" |
9 | 04'50" | 00:40'39" |
10 | 04'48" | 00:45'27" |
11 | 04'48" | 00:50'15" |
12 | 04'51" | 00:55'06" |
13 | 04'47" | 00:59'53" |
14 | 04'48" | 01:04'41" |
15 | 04'45" | 01:09'26" |
16 | 05'24" | 01:14'50" |
17 | 04'44" | 01:19'34" |
18 | 04'44" | 01:24'18" |
19 | 04'46" | 01:29'04" |
20 | 04'47" | 01:33'51" |
21 | 04'44" | 01:38'35" |
21.0 | 04'22" | 01:38'39" |