15.0 km | 01:13:55 | 04:55/km日期: 2020-01-07 17:38 - 地點: NTHU - 天氣: GOOD - 平均心率: 140 - 卡路里: 801 Cal - 平均步頻: 178 - 溫度: 23°C - 濕度: 60%
Pace: 07'51" / 13'25" / 10'43" / 04'06" / 06'04" / 04'02" / 04'16" / 05'29" / 04'15" / 04'05" / 06'43" / 07'05" / 07'34" / 11'41" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'39" (+03'28") | 1000 / 1000 |
2 | | 04'47" (+01'36") | 1000 / 2000 |
3 | | 04'26" (+01'15") | 736 / 2736 |
4 | | 04'07" (+00'56") | 1000 / 3736 |
5 | | 04'07" (+00'56") | 1000 / 4736 |
6 | | 04'09" (+00'58") | 34 / 4770 |
7 | | 05'37" (+02'26") | 1000 / 5770 |
8 | | 04'18" (+01'07") | 1000 / 6770 |
9 | | 04'01" (+00'50") | 368 / 7139 |
10 | | 16'44" (+13'33") | 101 / 7240 |
11 | | 04'16" (+01'05") | 1000 / 8240 |
12 | | 04'12" (+01'01") | 1000 / 9240 |
13 | | 04'04" (+00'53") | 942 / 10183 |
14 | | 11'36" (+08'25") | 139 / 10322 |
15 | | 03'36" (+00'25") | 87 / 10409 |
16 | | 09'27" (+06'16") | 112 / 10521 |
17 | | 03'11" | 112 / 10634 |
18 | | 10'46" (+07'35") | 91 / 10726 |
19 | | 03'18" (+00'07") | 89 / 10815 |
20 | | 09'25" (+06'14") | 114 / 10930 |
21 | | 16'35" (+13'24") | 2 / 10932 |
22 | | 03'17" (+00'06") | 90 / 11022 |
23 | | 08'18" (+05'07") | 80 / 11103 |
24 | | 12'30" (+09'19") | 50 / 11154 |
25 | | 04'08" (+00'57") | 1000 / 12154 |
26 | | 04'14" (+01'03") | 79 / 12233 |
27 | | 13'20" (+10'09") | 118 / 12351 |
28 | | 04'05" (+00'54") | 1000 / 13351 |
29 | | 06'26" (+03'15") | 1000 / 14351 |
30 | | 09'26" (+06'15") | 153 / 14505 |
0-3 K 熱身拉筋
3-10 K 2x2k@100" + 1x3k@100" (與禮哥&小郭)
10-11 K 4x100@17" + 走100m (與小岡)
11-13.6 K 2x1k@100" (與小郭)
13.6-15k 慢跑回家
心得: 不同速度皆跑一下;足底筋膜好很多 95%
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 |
1月累積里程 :
348.80 km adidas ADIZERO JAPAN 累積 :
1493.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'51" | 00:07'51" |
2 | 13'25" | 00:21'16" |
3 | 10'43" | 00:31'59" |
4 | 04'06" | 00:36'05" |
5 | 06'04" | 00:42'09" |
6 | 04'02" | 00:46'11" |
7 | 04'16" | 00:50'27" |
8 | 05'29" | 00:55'56" |
9 | 04'15" | 01:00'11" |
10 | 04'05" | 01:04'16" |
11 | 06'43" | 01:10'59" |
12 | 07'05" | 01:18'04" |
13 | 07'34" | 01:25'38" |
14 | 11'41" | 01:37'19" |
14.5 | 06'43" | 01:40'43" |