12.7 km | 00:58:47 | 04:38/km日期: 2014-01-01 20:52 - 地點: 台北田徑場 - 天氣: 讚 - 平均心率: 184 - 卡路里: 718 Cal - 溫度: 18°C - 濕度: 70%
Pace: 04'42" / 05'38" / 04'02" / 04'22" / 04'07" / 04'20" / 06'03" / 03'58" / 06'18" / 04'03" / 04'13" / 05'07" / 04'39" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'39" (+00'53") | 492 / 492 |
2 | | 04'43" (+00'57") | 438 / 931 |
3 | | 04'42" (+00'56") | 435 / 1366 |
4 | | 04'40" (+00'54") | 389 / 1756 |
5 | | 03'55" (+00'09") | 414 / 2170 |
6 | | 04'05" (+00'19") | 409 / 2580 |
7 | | 03'58" (+00'12") | 411 / 2992 |
8 | | 03'47" (+00'01") | 418 / 3410 |
9 | | 04'48" (+01'02") | 425 / 3835 |
10 | | 04'39" (+00'53") | 419 / 4254 |
11 | | 03'53" (+00'07") | 403 / 4658 |
12 | | 04'00" (+00'14") | 401 / 5060 |
13 | | 03'47" (+00'01") | 417 / 5477 |
14 | | 03'53" (+00'07") | 413 / 5890 |
15 | | 09'05" (+05'19") | 430 / 6321 |
16 | | 04'40" (+00'54") | 413 / 6734 |
17 | | 04'03" (+00'17") | 405 / 7140 |
18 | | 03'58" (+00'12") | 413 / 7554 |
19 | | 03'54" (+00'08") | 423 / 7977 |
20 | | 03'46" | 419 / 8397 |
21 | | 09'20" (+05'34") | 428 / 8825 |
22 | | 04'34" (+00'48") | 428 / 9253 |
23 | | 03'48" (+00'02") | 429 / 9683 |
24 | | 03'57" (+00'11") | 418 / 10101 |
25 | | 03'57" (+00'11") | 413 / 10514 |
26 | | 03'48" (+00'02") | 408 / 10923 |
27 | | 06'08" (+02'22") | 441 / 11365 |
28 | | 04'41" (+00'55") | 425 / 11790 |
29 | | 04'47" (+01'01") | 422 / 12213 |
30 | | 04'42" (+00'56") | 445 / 12659 |
Plan: 巡戈間歇 warm-up 1.6K + 1.6K@4:07, 間休800m慢跑 x4, + cooldown 1.6K
新年第一跑, 很好的天氣, 但是腳步有點沉重缺乏彈性, 該來滾一滾了
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
1月累積里程 :
121.49 km ASICS Tarther Zeal Wide 累積 :
1196.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'42" | 00:04'42" |
2 | 05'38" | 00:10'20" |
3 | 04'02" | 00:14'22" |
4 | 04'22" | 00:18'44" |
5 | 04'07" | 00:22'51" |
6 | 04'20" | 00:27'11" |
7 | 06'03" | 00:33'14" |
8 | 03'58" | 00:37'12" |
9 | 06'18" | 00:43'30" |
10 | 04'03" | 00:47'33" |
11 | 04'13" | 00:51'46" |
12 | 05'07" | 00:56'53" |
12.7 | 04'38" | 00:59'57" |