12.6 km | 01:03:25 | 05:01/km日期: 2012-12-14 18:57 - 地點: 新竹第二體育場 - 天氣: 晴天--涼爽 - 平均心率: 155 - 卡路里: 738 Cal - 溫度: 21°C - 濕度: 78%
Pace: 05'18" / 04'58" / 05'08" / 05'11" / 05'17" / 05'15" / 05'07" / 05'03" / 04'56" / 04'53" / 04'53" / 04'40" / 04'31" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'15" (+00'59") | 389 / 389 |
2 | | 05'15" (+00'59") | 405 / 795 |
3 | | 05'09" (+00'53") | 403 / 1198 |
4 | | 04'51" (+00'35") | 408 / 1606 |
5 | | 05'05" (+00'49") | 402 / 2009 |
6 | | 05'06" (+00'50") | 407 / 2416 |
7 | | 05'08" (+00'52") | 405 / 2821 |
8 | | 05'09" (+00'53") | 404 / 3225 |
9 | | 05'10" (+00'54") | 405 / 3631 |
10 | | 05'12" (+00'56") | 406 / 4037 |
11 | | 05'20" (+01'04") | 402 / 4439 |
12 | | 05'16" (+01'00") | 404 / 4844 |
13 | | 05'09" (+00'53") | 404 / 5249 |
14 | | 05'18" (+01'02") | 407 / 5656 |
15 | | 05'16" (+01'00") | 404 / 6061 |
16 | | 05'15" (+00'59") | 406 / 6467 |
17 | | 04'57" (+00'41") | 406 / 6874 |
18 | | 05'03" (+00'47") | 408 / 7282 |
19 | | 05'01" (+00'45") | 408 / 7690 |
20 | | 05'01" (+00'45") | 408 / 8099 |
21 | | 04'58" (+00'42") | 408 / 8507 |
22 | | 04'55" (+00'39") | 403 / 8910 |
23 | | 04'51" (+00'35") | 408 / 9319 |
24 | | 04'53" (+00'37") | 405 / 9725 |
25 | | 04'54" (+00'38") | 404 / 10129 |
26 | | 04'55" (+00'39") | 406 / 10535 |
27 | | 04'51" (+00'35") | 408 / 10943 |
28 | | 04'51" (+00'35") | 408 / 11352 |
29 | | 04'47" (+00'31") | 407 / 11760 |
30 | | 04'16" | 409 / 12169 |
31 | | 04'28" (+00'12") | 405 / 12574 |
經過一天的休息跟思考後,今晚的跑步就放輕鬆跑,果然在呼吸、心跳數、節奏感有明顯的改善,加上巧遇源金哥及學誠哥二位邊跑邊聊天,控制我的速度(維持在5分速左右),不致於又衝出去,又造成失速,整體來說今天跑的很舒服很放鬆。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 118~143 | 65~79% |
2:M馬拉松配速區 | 143~161 | 79~89% |
3:T乳酸耐力區 | 161~167 | 89~92% |
4:A無氧耐力區 | 167~177 | 92~97.5% |
5:I最大耗氧區 | 177~182 | 97.5~100% |
最大心率為182 點此去設定最大心率 |
12月累積里程 : 285.58 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'18" | 00:05'18" |
2 | 04'58" | 00:10'16" |
3 | 05'08" | 00:15'24" |
4 | 05'11" | 00:20'35" |
5 | 05'17" | 00:25'52" |
6 | 05'15" | 00:31'07" |
7 | 05'07" | 00:36'14" |
8 | 05'03" | 00:41'17" |
9 | 04'56" | 00:46'13" |
10 | 04'53" | 00:51'06" |
11 | 04'53" | 00:55'59" |
12 | 04'40" | 01:00'39" |
12.6 | 04'31" | 01:03'25" |