16.8 km | 01:32:14 | 05:29/km日期: 2015-01-16 22:53 - 地點: 重陽橋 - 平均心率: 145 - 卡路里: 1149 Cal - 溫度: 16°C - 濕度: 73%
Pace: 05'18" / 05'33" / 06'08" / 04'43" / 04'41" / 05'09" / 03'51" / 06'52" / 03'49" / 05'58" / 05'24" / 05'52" / 06'10" / 06'22" / 05'43" / 06'03" / 05'57" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'42" (+02'52") | 3200 / 3200 |
2 | | 03'59" (+01'09") | 1600 / 4800 |
3 | | 06'26" (+03'36") | 800 / 5600 |
4 | | 03'54" (+01'04") | 1600 / 7200 |
5 | | 07'31" (+04'41") | 800 / 8000 |
6 | | 03'48" (+00'58") | 1600 / 9600 |
7 | | 08'01" (+05'11") | 800 / 10400 |
8 | | 02'54" (+00'04") | 200 / 10600 |
9 | | 07'33" (+04'43") | 200 / 10800 |
10 | | 02'57" (+00'07") | 200 / 11000 |
11 | | 07'33" (+04'43") | 200 / 11200 |
12 | | 02'55" (+00'05") | 200 / 11399 |
13 | | 07'55" (+05'05") | 200 / 11599 |
14 | | 02'50" | 200 / 11799 |
15 | | 07'52" (+05'02") | 200 / 11999 |
16 | | 03'01" (+00'11") | 200 / 12199 |
17 | | 11'24" (+08'34") | 200 / 12399 |
18 | | 02'55" (+00'05") | 200 / 12599 |
19 | | 10'41" (+07'51") | 200 / 12799 |
20 | | 02'57" (+00'07") | 200 / 12999 |
21 | | 09'19" (+06'29") | 200 / 13199 |
22 | | 03'02" (+00'12") | 200 / 13399 |
23 | | 07'11" (+04'21") | 200 / 13599 |
24 | | 05'56" (+03'06") | 3200 / 16799 |
週五輕鬆課表
3200熱身
1600 pace4'00" 緩和800(6:23.14)
1600 pace3'55" 緩和800(6:15.87)
1600 pace3'50" 緩和800(6:05.49)
(200m 36s 緩和200m) *8
(34.84/35.59/35.11/34.14/36.22/35.11/35.50/36.52)
緩和跑3200
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 | 142~161 | 79~89% |
3:T乳酸耐力區 | 161~166 | 89~92% |
4:A無氧耐力區 | 166~176 | 92~97.5% |
5:I最大耗氧區 | 176~181 | 97.5~100% |
最大心率為181 點此去設定最大心率 |
1月累積里程 :
244.39 km Adidas Adizero Adios 2(藍) 累積 :
1138.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'18" | 00:05'18" |
2 | 05'33" | 00:10'51" |
3 | 06'08" | 00:16'59" |
4 | 04'43" | 00:21'42" |
5 | 04'41" | 00:26'23" |
6 | 05'09" | 00:31'32" |
7 | 03'51" | 00:35'23" |
8 | 06'52" | 00:42'15" |
9 | 03'49" | 00:46'04" |
10 | 05'58" | 00:52'02" |
11 | 05'24" | 00:57'26" |
12 | 05'52" | 01:03'18" |
13 | 06'10" | 01:09'28" |
14 | 06'22" | 01:15'50" |
15 | 05'43" | 01:21'33" |
16 | 06'03" | 01:27'36" |
16.8 | 05'57" | 01:32'22" |