13.0 km | 01:14:15 | 05:42/km日期: 2021-10-05 17:38 - 總爬升: 122 m - 地點: NTHU - 天氣: GOOD - 平均心率: 146 - 卡路里: 668 Cal - 平均步頻: 166 - 溫度: 32°C - 濕度: 44% - PM2.5: 良好(24)
Pace: 06'30" / 08'02" / 18'53" / 05'03" / 07'25" / 06'03" / 05'04" / 06'34" / 05'39" / 09'08" / 05'30" / 17'29" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'34" (+01'56") | 1000 / 1000 |
2 | | 05'44" (+02'06") | 1000 / 2000 |
3 | | 06'19" (+02'41") | 397 / 2397 |
4 | | 03'38" | 100 / 2497 |
5 | | 06'23" (+02'45") | 101 / 2599 |
6 | | 03'44" (+00'06") | 104 / 2704 |
7 | | 05'27" (+01'49") | 102 / 2807 |
8 | | 03'41" (+00'03") | 97 / 2904 |
9 | | 05'50" (+02'12") | 109 / 3013 |
10 | | 03'44" (+00'06") | 97 / 3110 |
11 | | 06'18" (+02'40") | 205 / 3316 |
12 | | 03'44" (+00'06") | 204 / 3520 |
13 | | 06'18" (+02'40") | 208 / 3729 |
14 | | 03'43" (+00'05") | 205 / 3935 |
15 | | 06'22" (+02'44") | 209 / 4144 |
16 | | 03'45" (+00'07") | 201 / 4346 |
17 | | 06'27" (+02'49") | 207 / 4553 |
18 | | 03'48" (+00'10") | 202 / 4755 |
19 | | 15'31" (+11'53") | 114 / 4870 |
20 | | 03'46" (+00'08") | 418 / 5288 |
21 | | 15'51" (+12'13") | 84 / 5373 |
22 | | 03'51" (+00'13") | 406 / 5779 |
23 | | 05'59" (+02'21") | 408 / 6187 |
24 | | 03'47" (+00'09") | 409 / 6597 |
25 | | 06'04" (+02'26") | 419 / 7017 |
26 | | 03'48" (+00'10") | 409 / 7426 |
27 | | 12'44" (+09'06") | 54 / 7480 |
28 | | 03'57" (+00'19") | 411 / 7891 |
29 | | 04'02" (+00'24") | 409 / 8300 |
30 | | 14'54" (+11'16") | 150 / 8451 |
31 | | 04'00" (+00'22") | 408 / 8859 |
32 | | 04'02" (+00'24") | 406 / 9266 |
33 | | 15'35" (+11'57") | 112 / 9379 |
34 | | 09'28" (+05'50") | 437 / 9817 |
35 | | 04'04" (+00'26") | 395 / 10212 |
36 | | 04'02" (+00'24") | 407 / 10619 |
37 | | 14'51" (+11'13") | 136 / 10756 |
38 | | 03'58" (+00'20") | 402 / 11158 |
39 | | 03'59" (+00'21") | 406 / 11565 |
40 | | 07'51" (+04'13") | 1000 / 12565 |
41 | | 07'44" (+04'06") | 333 / 12899 |
週二恢復在操場的間歇練習
0-2.4 K 公司-操場;伸展拉筋做操
4 x (100 M@84"+100 M jog)
4 x (200 M@90"+200 M jog)
4 x (400 M@94"+400 M jog)
4 x (800 M@96"+R 2'30")
收操+慢跑回家
下週直接跑 8 x (800 M@96"+R 2'30")
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 |
10月累積里程 :
436.00 km NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'30" | 00:06'30" |
2 | 08'02" | 00:14'32" |
3 | 18'53" | 00:33'25" |
4 | 05'03" | 00:38'28" |
5 | 07'25" | 00:45'53" |
6 | 06'03" | 00:51'56" |
7 | 05'04" | 00:57'00" |
8 | 06'34" | 01:03'34" |
9 | 05'39" | 01:09'13" |
10 | 09'08" | 01:18'21" |
11 | 05'30" | 01:23'51" |
12 | 17'29" | 01:41'20" |
12.9 | 09'08" | 01:49'33" |