16.1 km | 01:20:40 | 05:01/km日期: 2020-01-01 10:09 - 地點: 竹北第二運動場 - 天氣: 微涼 - 平均心率: 148 - 卡路里: 992 Cal - 平均步頻: 182 - 溫度: 17°C - 濕度: 77%
Pace: 04'58" / 04'56" / 05'00" / 05'00" / 04'57" / 05'01" / 05'04" / 05'00" / 05'04" / 05'01" / 05'07" / 05'01" / 05'05" / 05'01" / 05'05" / 05'04" / 03'48" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'51" | 398 / 398 |
2 | | 04'58" (+00'07") | 399 / 797 |
3 | | 05'02" (+00'11") | 398 / 1195 |
4 | | 04'57" (+00'06") | 402 / 1597 |
5 | | 04'58" (+00'07") | 400 / 1997 |
6 | | 04'56" (+00'05") | 404 / 2402 |
7 | | 04'55" (+00'04") | 405 / 2808 |
8 | | 04'57" (+00'06") | 402 / 3210 |
9 | | 05'00" (+00'09") | 404 / 3615 |
10 | | 04'58" (+00'07") | 401 / 4016 |
11 | | 04'59" (+00'08") | 399 / 4416 |
12 | | 05'01" (+00'10") | 401 / 4817 |
13 | | 04'58" (+00'07") | 403 / 5220 |
14 | | 04'57" (+00'06") | 403 / 5624 |
15 | | 05'00" (+00'09") | 403 / 6027 |
16 | | 05'03" (+00'12") | 399 / 6427 |
17 | | 04'58" (+00'07") | 400 / 6827 |
18 | | 05'01" (+00'10") | 399 / 7227 |
19 | | 05'05" (+00'14") | 399 / 7626 |
20 | | 05'03" (+00'12") | 405 / 8031 |
21 | | 05'04" (+00'13") | 398 / 8430 |
22 | | 05'05" (+00'14") | 399 / 8830 |
23 | | 05'03" (+00'12") | 398 / 9228 |
24 | | 05'01" (+00'10") | 403 / 9631 |
25 | | 05'03" (+00'12") | 399 / 10031 |
26 | | 05'02" (+00'11") | 404 / 10436 |
27 | | 05'04" (+00'13") | 401 / 10837 |
28 | | 05'01" (+00'10") | 402 / 11240 |
29 | | 05'00" (+00'09") | 404 / 11644 |
30 | | 05'03" (+00'12") | 399 / 12044 |
31 | | 04'57" (+00'06") | 407 / 12451 |
32 | | 05'04" (+00'13") | 396 / 12848 |
33 | | 05'05" (+00'14") | 400 / 13249 |
34 | | 05'05" (+00'14") | 399 / 13648 |
35 | | 05'05" (+00'14") | 399 / 14048 |
36 | | 05'07" (+00'16") | 398 / 14446 |
37 | | 05'04" (+00'13") | 401 / 14847 |
38 | | 05'05" (+00'14") | 399 / 15247 |
39 | | 05'02" (+00'11") | 405 / 15653 |
40 | | 04'54" (+00'03") | 412 / 16066 |
16Km tempo run @ 2:00/400m
為了比較無時間壓力
提早1天跑tempo run
10K後開始感受到大腿有緊蹦感
最後幾K腳底有微麻感
感覺上還是有被昨日課表影響到
若有休1天感覺上會再好一些
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 114~139 | 65~79% |
2:M馬拉松配速區 | 139~156 | 79~89% |
3:T乳酸耐力區 | 156~161 | 89~92% |
4:A無氧耐力區 | 161~171 | 92~97.5% |
5:I最大耗氧區 | 171~176 | 97.5~100% |
最大心率為176 點此去設定最大心率 |
1月累積里程 :
197.10 km Nike Zoom Fly Flyknit 累積 :
3691.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'58" | 00:04'58" |
2 | 04'56" | 00:09'54" |
3 | 05'00" | 00:14'54" |
4 | 05'00" | 00:19'54" |
5 | 04'57" | 00:24'51" |
6 | 05'01" | 00:29'52" |
7 | 05'04" | 00:34'56" |
8 | 05'00" | 00:39'56" |
9 | 05'04" | 00:45'00" |
10 | 05'01" | 00:50'01" |
11 | 05'07" | 00:55'08" |
12 | 05'01" | 01:00'09" |
13 | 05'05" | 01:05'14" |
14 | 05'01" | 01:10'15" |
15 | 05'05" | 01:15'20" |
16 | 05'04" | 01:20'24" |
16.1 | 04'02" | 01:20'40" |