12.9 km | 01:38:14 | 07:38/km日期: 2021-04-29 18:34 - 總爬升: 253 m - 地點: 臺北田徑場 - 平均心率: 121 - 卡路里: 600 Cal - 平均步頻: 166 - 溫度: 21°C - 濕度: 61% - PM2.5: 良好(18)
Pace: 06'03" / 05'54" / 11'51" / 04'28" / 04'33" / 07'32" / 06'00" / 61'25" / 06'11" / 06'17" / 05'37" / 06'26" / 32'11" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'02" (+01'39") | 1000 / 1000 |
2 | | 05'54" (+01'31") | 1000 / 2000 |
3 | | 06'24" (+02'01") | 28 / 2028 |
4 | | 05'53" (+01'30") | 514 / 2542 |
5 | | 04'48" (+00'25") | 625 / 3167 |
6 | | 04'25" (+00'02") | 680 / 3848 |
7 | | 04'43" (+00'20") | 641 / 4489 |
8 | | 04'23" | 685 / 5174 |
9 | | 04'44" (+00'21") | 634 / 5808 |
10 | | 23'57" (+19'34") | 143 / 5952 |
11 | | 05'56" (+01'33") | 1000 / 6952 |
12 | | 05'52" (+01'29") | 1000 / 7952 |
13 | | 07'37" (+03'14") | 8 / 7960 |
14 | | 07'28" (+03'05") | 577 / 8538 |
15 | | 04'53" (+00'30") | 655 / 9193 |
16 | | 07'14" (+02'51") | 517 / 9710 |
17 | | 04'51" (+00'28") | 589 / 10300 |
18 | | 08'34" (+04'11") | 164 / 10465 |
19 | | 05'15" (+00'52") | 944 / 11409 |
20 | | 09'53" (+05'30") | 151 / 11561 |
21 | | 06'39" (+02'16") | 477 / 12039 |
22 | | 05'50" (+01'27") | 290 / 12329 |
23 | | 04'50" (+00'27") | 206 / 12535 |
24 | | 01:15'31" (+11'08") | 328 / 12864 |
有氧無氧 訓練
Warm up 2K
有氧無氧變換 2.8m/s-3.5-3.8-3.5-3.8-3.5 (3min)
Cool down 2K
儒意春季班 11
法克雷特跑 5K
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
4月累積里程 :
265.87 km ![](images/shoe.png)
NIKE Zoom Fly 3 累積 :
1034.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'03" | 00:06'03" |
2 | 05'54" | 00:11'57" |
3 | 11'51" | 00:23'48" |
4 | 04'28" | 00:28'16" |
5 | 04'33" | 00:32'49" |
6 | 07'32" | 00:40'21" |
7 | 06'00" | 00:46'21" |
8 | 61'25" | 01:47'46" |
9 | 06'11" | 01:53'57" |
10 | 06'17" | 02:00'14" |
11 | 05'37" | 02:05'51" |
12 | 06'26" | 02:12'17" |
12.9 | 32'11" | 02:40'06" |