32.0 km | 03:15:04 | 06:05/km日期: 2019-11-03 16:11 - 總爬升: 163 m - 地點: 麗池 + 清大 田徑場 - 天氣: 凉爽 - 平均心率: 144 - 卡路里: 1339 Cal - 平均步頻: 176 - 溫度: 24°C - 濕度: 74% - PM2.5: 良好(29)
Pace: 06'06" / 06'25" / 06'13" / 06'26" / 06'27" / 06'22" / 05'47" / 05'56" / 05'53" / 05'54" / 05'52" / 05'52" / 05'56" / 05'46" / 05'44" / 05'54" / 06'20" / 06'33" / 06'01" / 06'15" / 06'11" / 07'29" / 05'45" / 06'13" / 05'50" / 06'05" / 05'36" / 06'03" / 05'34" / 06'03" / 06'03" / 06'16" / 08'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'10" (+00'36") | 1000 / 1000 |
2 | | 06'24" (+00'50") | 1000 / 2000 |
3 | | 06'12" (+00'38") | 1000 / 3000 |
4 | | 06'26" (+00'52") | 1000 / 4000 |
5 | | 06'27" (+00'53") | 1000 / 5000 |
6 | | 06'21" (+00'47") | 1000 / 6000 |
7 | | 05'47" (+00'13") | 1000 / 7000 |
8 | | 05'55" (+00'21") | 1000 / 8000 |
9 | | 05'53" (+00'19") | 1000 / 9000 |
10 | | 05'53" (+00'19") | 1000 / 10000 |
11 | | 05'51" (+00'17") | 1000 / 11000 |
12 | | 05'51" (+00'17") | 1000 / 12000 |
13 | | 05'55" (+00'21") | 1000 / 13000 |
14 | | 05'46" (+00'12") | 1000 / 14000 |
15 | | 05'44" (+00'10") | 1000 / 15000 |
16 | | 05'54" (+00'20") | 1000 / 16000 |
17 | | 06'18" (+00'44") | 1000 / 17000 |
18 | | 06'33" (+00'59") | 1000 / 18000 |
19 | | 06'00" (+00'26") | 1000 / 19000 |
20 | | 06'15" (+00'41") | 1000 / 20000 |
21 | | 06'11" (+00'37") | 1000 / 21000 |
22 | | 07'27" (+01'53") | 1000 / 22000 |
23 | | 05'46" (+00'12") | 1000 / 23000 |
24 | | 06'12" (+00'38") | 1000 / 24000 |
25 | | 05'49" (+00'15") | 1000 / 25000 |
26 | | 06'03" (+00'29") | 1000 / 26000 |
27 | | 05'37" (+00'03") | 1000 / 27000 |
28 | | 06'02" (+00'28") | 1000 / 28000 |
29 | | 05'34" | 1000 / 29000 |
30 | | 06'03" (+00'29") | 1000 / 30000 |
31 | | 06'02" (+00'28") | 1000 / 31000 |
32 | | 06'16" (+00'42") | 1000 / 32000 |
33 | | 08'23" (+02'49") | 19 / 32019 |
前几天右小腿腳踝拉傷,休息二天冰敷後狀況不錯,今天跑跑看,以不痛的速度慢慢跑,但腳踝好像沒力也使不上力, 就這樣跑了32KM,回家後又冰敷了30分钟
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
11月累積里程 :
281.11 km 㚒腳拖-水蓝38 13 累積 :
773.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'06" | 00:06'06" |
2 | 06'25" | 00:12'31" |
3 | 06'13" | 00:18'44" |
4 | 06'26" | 00:25'10" |
5 | 06'27" | 00:31'37" |
6 | 06'22" | 00:37'59" |
7 | 05'47" | 00:43'46" |
8 | 05'56" | 00:49'42" |
9 | 05'53" | 00:55'35" |
10 | 05'54" | 01:01'29" |
11 | 05'52" | 01:07'21" |
12 | 05'52" | 01:13'13" |
13 | 05'56" | 01:19'09" |
14 | 05'46" | 01:24'55" |
15 | 05'44" | 01:30'39" |
16 | 05'54" | 01:36'33" |
17 | 06'20" | 01:42'53" |
18 | 06'33" | 01:49'26" |
19 | 06'01" | 01:55'27" |
20 | 06'15" | 02:01'42" |
21 | 06'11" | 02:07'53" |
22 | 07'29" | 02:15'22" |
23 | 05'45" | 02:21'07" |
24 | 06'13" | 02:27'20" |
25 | 05'50" | 02:33'10" |
26 | 06'05" | 02:39'15" |
27 | 05'36" | 02:44'51" |
28 | 06'03" | 02:50'54" |
29 | 05'34" | 02:56'28" |
30 | 06'03" | 03:02'31" |
31 | 06'03" | 03:08'34" |
32 | 06'16" | 03:14'50" |
32.0 | 08'33" | 03:15'00" |