21.2 km | 01:43:52 | 04:53/km日期: 2020-11-30 06:04 - 總爬升: 262 m - 平均心率: 151 - 卡路里: 1159 Cal - 平均步頻: 180 - 溫度: 18°C - 濕度: 91% - PM2.5: 良好(5)
Pace: 06'55" / 06'27" / 04'37" / 04'38" / 04'38" / 04'34" / 04'34" / 04'25" / 04'26" / 04'31" / 05'53" / 04'23" / 04'34" / 04'35" / 04'23" / 04'28" / 04'33" / 04'31" / 05'29" / 05'18" / 04'57" / 04'46" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'54" (+02'30") | 1000 / 1000 |
2 | | 06'26" (+02'02") | 1000 / 2000 |
3 | | 04'36" (+00'12") | 1000 / 3000 |
4 | | 04'37" (+00'13") | 1000 / 4000 |
5 | | 04'38" (+00'14") | 1000 / 5000 |
6 | | 04'34" (+00'10") | 1000 / 6000 |
7 | | 04'34" (+00'10") | 1000 / 7000 |
8 | | 04'24" | 1000 / 8000 |
9 | | 04'26" (+00'02") | 1000 / 9000 |
10 | | 04'30" (+00'06") | 1000 / 10000 |
11 | | 09'55" (+05'31") | 251 / 10251 |
12 | | 04'27" (+00'03") | 1000 / 11251 |
13 | | 04'26" (+00'02") | 1000 / 12251 |
14 | | 04'38" (+00'14") | 1000 / 13251 |
15 | | 04'27" (+00'03") | 1000 / 14251 |
16 | | 04'26" (+00'02") | 1000 / 15251 |
17 | | 04'27" (+00'03") | 1000 / 16251 |
18 | | 04'35" (+00'11") | 1000 / 17251 |
19 | | 04'27" (+00'03") | 1000 / 18251 |
20 | | 05'21" (+00'57") | 466 / 18718 |
21 | | 05'43" (+01'19") | 1000 / 19718 |
22 | | 04'59" (+00'35") | 1000 / 20718 |
23 | | 04'55" (+00'31") | 504 / 21223 |
2K+8K(p4:35)*2+2K
天氣持續冷涼,速度就再繼續提高,8K(p4:35)二趟,第一趟有時覺得吃力,不過略略降速之後,大致都能維持很過癮的跑感,中場休二半趕緊補水調呼吸,第二趟跑起來也都能維持不錯的跑感品質~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~175 | 89~92% |
4:A無氧耐力區 | 175~186 | 92~97.5% |
5:I最大耗氧區 | 186~191 | 97.5~100% |
最大心率為191 點此去設定最大心率 |
11月累積里程 :
425.70 km NIKE air zoom pegasus 37(綠) 累積 :
2496.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'55" | 00:06'55" |
2 | 06'27" | 00:13'22" |
3 | 04'37" | 00:17'59" |
4 | 04'38" | 00:22'37" |
5 | 04'38" | 00:27'15" |
6 | 04'34" | 00:31'49" |
7 | 04'34" | 00:36'23" |
8 | 04'25" | 00:40'48" |
9 | 04'26" | 00:45'14" |
10 | 04'31" | 00:49'45" |
11 | 05'53" | 00:55'38" |
12 | 04'23" | 01:00'01" |
13 | 04'34" | 01:04'35" |
14 | 04'35" | 01:09'10" |
15 | 04'23" | 01:13'33" |
16 | 04'28" | 01:18'01" |
17 | 04'33" | 01:22'34" |
18 | 04'31" | 01:27'05" |
19 | 05'29" | 01:32'34" |
20 | 05'18" | 01:37'52" |
21 | 04'57" | 01:42'49" |
21.2 | 04'46" | 01:43'53" |