12.4 km | 01:04:20 | 05:11/km日期: 2019-05-29 20:39 - 平均心率: 128 - 卡路里: 725 Cal - 平均步頻: 178 - 溫度: 22°C - 濕度: 71% - PM2.5: 良好(4)
Pace: 06'06" / 06'32" / 04'09" / 05'13" / 05'04" / 04'16" / 05'42" / 07'39" / 04'36" / 05'20" / 06'00" / 05'34" / 05'49" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'44" (+02'39") | 400 / 400 |
2 | | 05'45" (+01'40") | 400 / 800 |
3 | | 05'41" (+01'36") | 400 / 1200 |
4 | | 05'31" (+01'26") | 400 / 1600 |
5 | | 05'39" (+01'34") | 400 / 2000 |
6 | | 04'06" (+00'01") | 400 / 2400 |
7 | | 04'07" (+00'02") | 400 / 2800 |
8 | | 04'11" (+00'06") | 210 / 3010 |
9 | | 05'47" (+01'42") | 400 / 3410 |
10 | | 06'23" (+02'18") | 180 / 3591 |
11 | | 04'05" | 400 / 3991 |
12 | | 04'21" (+00'16") | 400 / 4391 |
13 | | 04'16" (+00'11") | 217 / 4609 |
14 | | 06'17" (+02'12") | 393 / 5002 |
15 | | 04'17" (+00'12") | 400 / 5402 |
16 | | 04'18" (+00'13") | 400 / 5802 |
17 | | 04'13" (+00'08") | 196 / 5999 |
18 | | 07'54" (+03'49") | 377 / 6376 |
19 | | 04'11" (+00'06") | 400 / 6776 |
20 | | 04'13" (+00'08") | 400 / 7176 |
21 | | 04'06" (+00'01") | 204 / 7381 |
22 | | 06'35" (+02'30") | 400 / 7781 |
23 | | 05'52" (+01'47") | 218 / 7999 |
24 | | 04'32" (+00'27") | 400 / 8399 |
25 | | 04'39" (+00'34") | 400 / 8799 |
26 | | 04'26" (+00'21") | 208 / 9008 |
27 | | 05'17" (+01'12") | 400 / 9408 |
28 | | 05'24" (+01'19") | 400 / 9808 |
29 | | 05'31" (+01'26") | 400 / 10208 |
30 | | 05'23" (+01'18") | 400 / 10608 |
31 | | 05'04" (+00'59") | 400 / 11008 |
32 | | 05'20" (+01'15") | 400 / 11408 |
33 | | 05'43" (+01'38") | 400 / 11808 |
34 | | 05'17" (+01'12") | 400 / 12208 |
35 | | 05'03" (+00'58") | 190 / 12398 |
今天課表也來到強度訓練了.
課表是. 1000m r200 x5 (目標配速4'10")
其實我知道我一定吃不下..
熱身2公里後開始. 超喘的...
4'08" , 4'15" , 4'16" , 4'10" , 4'32"
中間停休小跑早就超過200m.. 哈. XD
最後一趟心志跟腿力都己經. gg 放掉了.
然後-在速度跑時. 務必要小心腳的狀況.
好怕受傷啊.!! (下坡收腳要夠快)
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 PUMA Speed 600 IGNITE 3 累積 :
1669.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'06" | 00:06'06" |
2 | 06'32" | 00:12'38" |
3 | 04'09" | 00:16'47" |
4 | 05'13" | 00:22'00" |
5 | 05'04" | 00:27'04" |
6 | 04'16" | 00:31'20" |
7 | 05'42" | 00:37'02" |
8 | 07'39" | 00:44'41" |
9 | 04'36" | 00:49'17" |
10 | 05'20" | 00:54'37" |
11 | 06'00" | 01:00'37" |
12 | 05'34" | 01:06'11" |
12.4 | 05'49" | 01:08'30" |