19.0 km | 02:31:21 | 07:57/km日期: 2019-05-04 16:01 - 總爬升: 635 m - 平均心率: 115 - 卡路里: 1112 Cal - 平均步頻: 166 - 溫度: 23°C - 濕度: 67%
Pace: 07'37" / 07'44" / 07'59" / 07'35" / 25'52" / 08'22" / 08'07" / 38'13" / 08'06" / 08'44" / 08'01" / 18'46" / 07'30" / 07'42" / 07'56" / 16'57" / 07'54" / 07'57" / 08'02" / 01'30" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'41" (+00'28") | 400 / 400 |
2 | | 07'35" (+00'22") | 400 / 800 |
3 | | 07'22" (+00'09") | 400 / 1200 |
4 | | 07'50" (+00'37") | 400 / 1600 |
5 | | 07'51" (+00'38") | 400 / 2000 |
6 | | 07'48" (+00'35") | 400 / 2400 |
7 | | 07'43" (+00'30") | 400 / 2800 |
8 | | 07'53" (+00'40") | 400 / 3199 |
9 | | 07'47" (+00'34") | 400 / 3599 |
10 | | 07'42" (+00'29") | 400 / 3999 |
11 | | 07'22" (+00'09") | 400 / 4399 |
12 | | 09'50" (+02'37") | 400 / 4800 |
13 | | 08'13" (+01'00") | 400 / 5200 |
14 | | 08'23" (+01'10") | 400 / 5600 |
15 | | 08'41" (+01'28") | 400 / 6000 |
16 | | 08'07" (+00'54") | 400 / 6400 |
17 | | 07'58" (+00'45") | 400 / 6800 |
18 | | 07'43" (+00'30") | 400 / 7200 |
19 | | 08'22" (+01'09") | 400 / 7600 |
20 | | 08'55" (+01'42") | 400 / 8000 |
21 | | 08'11" (+00'58") | 400 / 8400 |
22 | | 08'17" (+01'04") | 400 / 8800 |
23 | | 08'27" (+01'14") | 400 / 9200 |
24 | | 08'32" (+01'19") | 400 / 9600 |
25 | | 08'37" (+01'24") | 400 / 10000 |
26 | | 07'58" (+00'45") | 400 / 10400 |
27 | | 07'58" (+00'45") | 400 / 10800 |
28 | | 07'37" (+00'24") | 400 / 11200 |
29 | | 07'13" | 400 / 11600 |
30 | | 07'53" (+00'40") | 400 / 12000 |
31 | | 07'35" (+00'22") | 400 / 12400 |
32 | | 07'26" (+00'13") | 400 / 12800 |
33 | | 07'28" (+00'15") | 400 / 13200 |
34 | | 07'46" (+00'33") | 400 / 13600 |
35 | | 07'42" (+00'29") | 400 / 14000 |
36 | | 07'43" (+00'30") | 400 / 14400 |
37 | | 07'45" (+00'32") | 400 / 14800 |
38 | | 07'49" (+00'36") | 400 / 15200 |
39 | | 07'47" (+00'34") | 400 / 15600 |
40 | | 07'49" (+00'36") | 400 / 16000 |
41 | | 07'56" (+00'43") | 400 / 16400 |
42 | | 07'56" (+00'43") | 400 / 16800 |
43 | | 07'54" (+00'41") | 400 / 17200 |
44 | | 07'52" (+00'39") | 400 / 17600 |
45 | | 07'56" (+00'43") | 400 / 18000 |
46 | | 08'00" (+00'47") | 400 / 18400 |
47 | | 08'06" (+00'53") | 400 / 18799 |
48 | | 07'33" (+00'20") | 211 / 19011 |
每30分鐘休息一次是我最大的動力... 哈.
---筆記.
跑連日. 腳不要刻意修正落腳姿勢. 以自己最自然落腳方式就好. 不然會有.代償做用發生.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 111~135 | 65~79% |
2:M馬拉松配速區 | 135~153 | 79~89% |
3:T乳酸耐力區 | 153~158 | 89~92% |
4:A無氧耐力區 | 158~167 | 92~97.5% |
5:I最大耗氧區 | 167~172 | 97.5~100% |
最大心率為172 點此去設定最大心率 |
5月累積里程 :
401.41 km ![](images/shoe.png)
PUMA Speed 600 IGNITE 3 累積 :
1669.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'37" | 00:07'37" |
2 | 07'44" | 00:15'21" |
3 | 07'59" | 00:23'20" |
4 | 07'35" | 00:30'55" |
5 | 25'52" | 00:56'47" |
6 | 08'22" | 01:05'09" |
7 | 08'07" | 01:13'16" |
8 | 38'13" | 01:51'29" |
9 | 08'06" | 01:59'35" |
10 | 08'44" | 02:08'19" |
11 | 08'01" | 02:16'20" |
12 | 18'46" | 02:35'06" |
13 | 07'30" | 02:42'36" |
14 | 07'42" | 02:50'18" |
15 | 07'56" | 02:58'14" |
16 | 16'57" | 03:15'11" |
17 | 07'54" | 03:23'05" |
18 | 07'57" | 03:31'02" |
19 | 08'02" | 03:39'04" |
19.0 | 01'24" | 03:39'05" |