21.3 km | 01:52:20 | 05:16/km日期: 2018-06-25 06:10 - 地點: 衛武營公園 - 天氣: 晴 - 平均心率: 163 - 卡路里: 1161 Cal - 平均步頻: 184 - 溫度: 27°C - 濕度: 79% - PM2.5: 良好(5)
Pace: 04'55" / 04'48" / 04'50" / 04'52" / 04'58" / 04'57" / 05'03" / 04'56" / 04'53" / 04'55" / 06'19" / 05'17" / 05'18" / 05'16" / 06'14" / 05'24" / 05'14" / 05'16" / 06'20" / 05'36" / 05'11" / 05'37" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'55" (+00'08") | 1000 / 1000 |
2 | | 04'47" | 1000 / 2000 |
3 | | 04'50" (+00'03") | 1000 / 3000 |
4 | | 04'51" (+00'04") | 1000 / 4000 |
5 | | 04'58" (+00'11") | 1000 / 5000 |
6 | | 04'56" (+00'09") | 1000 / 6000 |
7 | | 05'02" (+00'15") | 1000 / 7000 |
8 | | 04'56" (+00'09") | 1000 / 8000 |
9 | | 04'53" (+00'06") | 1000 / 9000 |
10 | | 04'55" (+00'08") | 1000 / 10000 |
11 | | 06'19" (+01'32") | 1000 / 11000 |
12 | | 05'17" (+00'30") | 1000 / 12000 |
13 | | 05'17" (+00'30") | 1000 / 13000 |
14 | | 05'15" (+00'28") | 1000 / 14000 |
15 | | 06'14" (+01'27") | 1000 / 15000 |
16 | | 05'23" (+00'36") | 1000 / 16000 |
17 | | 05'13" (+00'26") | 1000 / 17000 |
18 | | 05'16" (+00'29") | 1000 / 18000 |
19 | | 06'19" (+01'32") | 1000 / 19000 |
20 | | 05'36" (+00'49") | 1000 / 20000 |
21 | | 05'11" (+00'24") | 1000 / 21000 |
22 | | 05'32" (+00'45") | 322 / 21322 |
晨跑,公里數訓練,預計21公里,天氣轉晴又開始炎熱了,早上還未開跑,太陽就已經發威,不過今天前10K有跑進50分內,感覺不勉強,後面11K跑起來有沒有覺得累,總體來說今日跑的遊刃有餘,訓練果然不能偷懶。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 128~155 | 65~79% |
2:M馬拉松配速區 | 155~175 | 79~89% |
3:T乳酸耐力區 | 175~181 | 89~92% |
4:A無氧耐力區 | 181~192 | 92~97.5% |
5:I最大耗氧區 | 192~197 | 97.5~100% |
最大心率為197 點此去設定最大心率 |
6月累積里程 :
263.25 km Asics 亞瑟士 GT-2000 5 累積 :
4584.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'55" | 00:04'55" |
2 | 04'48" | 00:09'43" |
3 | 04'50" | 00:14'33" |
4 | 04'52" | 00:19'25" |
5 | 04'58" | 00:24'23" |
6 | 04'57" | 00:29'20" |
7 | 05'03" | 00:34'23" |
8 | 04'56" | 00:39'19" |
9 | 04'53" | 00:44'12" |
10 | 04'55" | 00:49'07" |
11 | 06'19" | 00:55'26" |
12 | 05'17" | 01:00'43" |
13 | 05'18" | 01:06'01" |
14 | 05'16" | 01:11'17" |
15 | 06'14" | 01:17'31" |
16 | 05'24" | 01:22'55" |
17 | 05'14" | 01:28'09" |
18 | 05'16" | 01:33'25" |
19 | 06'20" | 01:39'45" |
20 | 05'36" | 01:45'21" |
21 | 05'11" | 01:50'32" |
21.3 | 05'35" | 01:52'20" |