22.0 km | 01:51:18 | 05:03/km日期: 2019-12-15 05:50 - 平均心率: 158 - 卡路里: 1473 Cal - 平均步頻: 188 - 溫度: 20°C - 濕度: 80%
Pace: 07'12" / 05'09" / 04'54" / 04'46" / 04'50" / 04'49" / 04'49" / 04'54" / 04'49" / 04'48" / 04'51" / 04'53" / 04'49" / 05'59" / 04'53" / 04'52" / 04'49" / 04'47" / 04'56" / 04'49" / 05'57" / 04'51" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'12" (+02'29") | 1000 / 1000 |
2 | | 06'04" (+01'21") | 182 / 1182 |
3 | | 04'52" (+00'09") | 413 / 1595 |
4 | | 04'58" (+00'15") | 416 / 2012 |
5 | | 04'50" (+00'07") | 415 / 2427 |
6 | | 04'55" (+00'12") | 415 / 2843 |
7 | | 04'43" | 420 / 3263 |
8 | | 04'49" (+00'06") | 418 / 3682 |
9 | | 04'53" (+00'10") | 413 / 4095 |
10 | | 04'49" (+00'06") | 413 / 4509 |
11 | | 04'46" (+00'03") | 415 / 4924 |
12 | | 04'47" (+00'04") | 418 / 5342 |
13 | | 04'48" (+00'05") | 419 / 5761 |
14 | | 04'48" (+00'05") | 414 / 6176 |
15 | | 04'49" (+00'06") | 414 / 6590 |
16 | | 04'50" (+00'07") | 414 / 7005 |
17 | | 04'50" (+00'07") | 416 / 7421 |
18 | | 04'52" (+00'09") | 414 / 7835 |
19 | | 04'48" (+00'05") | 410 / 8246 |
20 | | 04'54" (+00'11") | 405 / 8651 |
21 | | 04'48" (+00'05") | 413 / 9064 |
22 | | 04'51" (+00'08") | 410 / 9474 |
23 | | 04'52" (+00'09") | 409 / 9884 |
24 | | 04'50" (+00'07") | 408 / 10292 |
25 | | 04'52" (+00'09") | 408 / 10700 |
26 | | 04'51" (+00'08") | 408 / 11108 |
27 | | 04'48" (+00'05") | 415 / 11524 |
28 | | 04'50" (+00'07") | 411 / 11935 |
29 | | 04'49" (+00'06") | 414 / 12350 |
30 | | 04'48" (+00'05") | 413 / 12764 |
31 | | 04'53" (+00'10") | 406 / 13170 |
32 | | 04'49" (+00'06") | 407 / 13578 |
33 | | 28'17" (+23'34") | 49 / 13628 |
34 | | 04'47" (+00'04") | 415 / 14043 |
35 | | 04'50" (+00'07") | 414 / 14458 |
36 | | 04'52" (+00'09") | 414 / 14872 |
37 | | 04'50" (+00'07") | 413 / 15286 |
38 | | 04'50" (+00'07") | 416 / 15702 |
39 | | 04'49" (+00'06") | 415 / 16118 |
40 | | 04'49" (+00'06") | 416 / 16535 |
41 | | 04'51" (+00'08") | 417 / 16952 |
42 | | 04'45" (+00'02") | 418 / 17371 |
43 | | 04'55" (+00'12") | 416 / 17787 |
44 | | 04'48" (+00'05") | 411 / 18198 |
45 | | 04'53" (+00'10") | 414 / 18613 |
46 | | 04'54" (+00'11") | 407 / 19020 |
47 | | 04'50" (+00'07") | 409 / 19429 |
48 | | 04'54" (+00'11") | 409 / 19838 |
49 | | 04'55" (+00'12") | 410 / 20249 |
50 | | 04'56" (+00'13") | 414 / 20663 |
51 | | 24'15" (+19'32") | 50 / 20714 |
52 | | 04'49" (+00'06") | 410 / 21124 |
53 | | 04'57" (+00'14") | 409 / 21534 |
54 | | 04'50" (+00'07") | 415 / 21950 |
55 | | 06'02" (+01'19") | 19 / 21969 |
緩跑1k到操場,開始用5分速繞甜甜圈,看自己能跑多遠!因為要配5分速,也就是一圈要壓進2分鐘才行,跑30圈後休息一下喝水吃包膠,繼續跑17圈沒力休息一下喝口水,再跑3圈撐不住了,收工。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 117~142 | 65~79% |
2:M馬拉松配速區 | 142~160 | 79~89% |
3:T乳酸耐力區 | 160~165 | 89~92% |
4:A無氧耐力區 | 165~175 | 92~97.5% |
5:I最大耗氧區 | 175~180 | 97.5~100% |
最大心率為180 點此去設定最大心率 |
12月累積里程 :
271.39 km 母子鱷魚 三代桃紅色 累積 :
1155.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'12" | 00:07'12" |
2 | 05'09" | 00:12'21" |
3 | 04'54" | 00:17'15" |
4 | 04'46" | 00:22'01" |
5 | 04'50" | 00:26'51" |
6 | 04'49" | 00:31'40" |
7 | 04'49" | 00:36'29" |
8 | 04'54" | 00:41'23" |
9 | 04'49" | 00:46'12" |
10 | 04'48" | 00:51'00" |
11 | 04'51" | 00:55'51" |
12 | 04'53" | 01:00'44" |
13 | 04'49" | 01:05'33" |
14 | 05'59" | 01:11'32" |
15 | 04'53" | 01:16'25" |
16 | 04'52" | 01:21'17" |
17 | 04'49" | 01:26'06" |
18 | 04'47" | 01:30'53" |
19 | 04'56" | 01:35'49" |
20 | 04'49" | 01:40'38" |
21 | 05'57" | 01:46'35" |
22.0 | 04'51" | 01:51'18" |