12.1 km | 00:53:47 | 04:27/km日期: 2018-12-20 22:00 - 平均心率: 168 - 卡路里: 771 Cal - 平均步頻: 190 - 溫度: 21°C - 濕度: 66% - PM2.5: 良好(24)
Pace: 05'18" / 05'17" / 04'25" / 04'19" / 04'16" / 04'18" / 04'16" / 04'19" / 04'14" / 04'17" / 04'18" / 04'20" / 03'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'16" (+01'02") | 401 / 401 |
2 | | 05'15" (+01'01") | 401 / 803 |
3 | | 05'22" (+01'08") | 398 / 1202 |
4 | | 05'10" (+00'56") | 404 / 1606 |
5 | | 05'19" (+01'05") | 395 / 2002 |
6 | | 04'34" (+00'20") | 392 / 2394 |
7 | | 04'17" (+00'03") | 406 / 2801 |
8 | | 04'19" (+00'05") | 399 / 3200 |
9 | | 04'22" (+00'08") | 396 / 3597 |
10 | | 04'18" (+00'04") | 403 / 4000 |
11 | | 04'15" (+00'01") | 403 / 4403 |
12 | | 04'17" (+00'03") | 399 / 4803 |
13 | | 04'15" (+00'01") | 399 / 5202 |
14 | | 04'25" (+00'11") | 393 / 5596 |
15 | | 04'14" | 400 / 5997 |
16 | | 04'17" (+00'03") | 404 / 6401 |
17 | | 04'14" | 403 / 6805 |
18 | | 04'15" (+00'01") | 403 / 7209 |
19 | | 04'16" (+00'02") | 404 / 7613 |
20 | | 04'17" (+00'03") | 402 / 8015 |
21 | | 04'16" (+00'02") | 404 / 8420 |
22 | | 04'14" | 404 / 8825 |
23 | | 04'15" (+00'01") | 406 / 9232 |
24 | | 04'18" (+00'04") | 398 / 9630 |
25 | | 04'14" | 403 / 10034 |
26 | | 04'22" (+00'08") | 404 / 10438 |
27 | | 04'16" (+00'02") | 401 / 10840 |
28 | | 04'18" (+00'04") | 398 / 11238 |
29 | | 04'14" | 407 / 11645 |
30 | | 04'14" | 409 / 12054 |
31 | | 01'21" | 6 / 12061 |
課表: 2K(120")+10K(103")+2K(120")
跑起來有點喘,最後右側腹還有一點疼痛,但還算是順利完成了
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 133~162 | 65~79% |
2:M馬拉松配速區 | 162~183 | 79~89% |
3:T乳酸耐力區 | 183~189 | 89~92% |
4:A無氧耐力區 | 189~200 | 92~97.5% |
5:I最大耗氧區 | 200~206 | 97.5~100% |
最大心率為206 點此去設定最大心率 |
12月累積里程 :
274.12 km Asics 虎走6 累積 :
611.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'18" | 00:05'18" |
2 | 05'17" | 00:10'35" |
3 | 04'25" | 00:15'00" |
4 | 04'19" | 00:19'19" |
5 | 04'16" | 00:23'35" |
6 | 04'18" | 00:27'53" |
7 | 04'16" | 00:32'09" |
8 | 04'19" | 00:36'28" |
9 | 04'14" | 00:40'42" |
10 | 04'17" | 00:44'59" |
11 | 04'18" | 00:49'17" |
12 | 04'20" | 00:53'37" |
12.1 | 02'59" | 00:53'48" |