14.0 km | 01:06:44 | 04:45/km日期: 2019-01-24 20:11 - 地點: 台北田徑場 - 平均心率: 160 - 卡路里: 719 Cal - 平均步頻: 178 - 溫度: 17°C - 濕度: 66% - PM2.5: 良好(24)
Pace: 05'19" / 05'00" / 03'47" / 04'25" / 03'59" / 04'08" / 04'48" / 03'52" / 04'56" / 03'50" / 05'01" / 03'50" / 07'15" / 06'34" / 06'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'12" (+01'27") | 1916 / 1916 |
2 | | 03'52" (+00'07") | 395 / 2311 |
3 | | 03'47" (+00'02") | 400 / 2712 |
4 | | 03'45" | 399 / 3112 |
5 | | 03'46" (+00'01") | 383 / 3495 |
6 | | 05'06" (+01'21") | 587 / 4082 |
7 | | 03'56" (+00'11") | 386 / 4469 |
8 | | 03'45" | 409 / 4879 |
9 | | 03'48" (+00'03") | 403 / 5282 |
10 | | 03'48" (+00'03") | 405 / 5688 |
11 | | 03'58" (+00'13") | 215 / 5904 |
12 | | 06'22" (+02'37") | 474 / 6379 |
13 | | 03'57" (+00'12") | 391 / 6771 |
14 | | 03'49" (+00'04") | 402 / 7173 |
15 | | 03'47" (+00'02") | 404 / 7578 |
16 | | 03'45" | 374 / 7952 |
17 | | 06'05" (+02'20") | 500 / 8452 |
18 | | 04'00" (+00'15") | 392 / 8845 |
19 | | 03'48" (+00'03") | 404 / 9250 |
20 | | 03'49" (+00'04") | 407 / 9658 |
21 | | 03'52" (+00'07") | 343 / 10001 |
22 | | 06'10" (+02'25") | 484 / 10486 |
23 | | 03'54" (+00'09") | 399 / 10885 |
24 | | 03'51" (+00'06") | 405 / 11291 |
25 | | 03'53" (+00'08") | 403 / 11694 |
26 | | 03'45" | 351 / 12046 |
27 | | 06'56" (+03'11") | 1964 / 14010 |
RPE : 8
Recipe : interval5*6min p = 90~94s/lap
前天重訓的DOMS明顯, 暖身跑時感覺腳有點沉有點痠, 第二趟跑完就開始很吃力了, 明顯感覺腿痠速度加不上去, 跑修都還可以維持, 課表免搶壓下限完成
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 :
286.37 km ASICS TARTHERZEAL 5 WIDE 累積 :
806.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'19" | 00:05'19" |
2 | 05'00" | 00:10'19" |
3 | 03'47" | 00:14'06" |
4 | 04'25" | 00:18'31" |
5 | 03'59" | 00:22'30" |
6 | 04'08" | 00:26'38" |
7 | 04'48" | 00:31'26" |
8 | 03'52" | 00:35'18" |
9 | 04'56" | 00:40'14" |
10 | 03'50" | 00:44'04" |
11 | 05'01" | 00:49'05" |
12 | 03'50" | 00:52'55" |
13 | 07'15" | 01:00'10" |
14 | 06'34" | 01:06'44" |
14.0 | 06'11" | 01:06'48" |