15.0 km | 01:25:34 | 05:42/km日期: 2021-10-07 17:36 - 總爬升: 193 m - 地點: NTHU - 天氣: hot - 平均心率: 147 - 卡路里: 907 Cal - 平均步頻: 168 - 溫度: 32°C - 濕度: 55% - PM2.5: 良好(22)
Pace: 09'05" / 06'24" / 20'23" / 04'11" / 06'00" / 04'35" / 05'24" / 05'49" / 07'17" / 06'09" / 06'22" / 07'15" / 05'32" / 06'24" / 06'47" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'06" (+02'41") | 1000 / 1000 |
2 | | 06'24" (+02'59") | 1000 / 2000 |
3 | | 05'25" (+02'00") | 638 / 2638 |
4 | | 04'16" (+00'51") | 814 / 3453 |
5 | | 04'09" (+00'44") | 412 / 3865 |
6 | | 04'10" (+00'45") | 418 / 4283 |
7 | | 05'05" (+01'40") | 436 / 4720 |
8 | | 04'17" (+00'52") | 404 / 5124 |
9 | | 04'09" (+00'44") | 412 / 5537 |
10 | | 04'13" (+00'48") | 410 / 5948 |
11 | | 15'51" (+12'26") | 107 / 6056 |
12 | | 04'15" (+00'50") | 410 / 6466 |
13 | | 04'13" (+00'48") | 414 / 6881 |
14 | | 04'12" (+00'47") | 414 / 7295 |
15 | | 04'13" (+00'48") | 414 / 7710 |
16 | | 14'56" (+11'31") | 119 / 7830 |
17 | | 07'26" (+04'01") | 433 / 8264 |
18 | | 08'28" (+05'03") | 259 / 8524 |
19 | | 03'58" (+00'33") | 611 / 9135 |
20 | | 15'32" (+12'07") | 192 / 9328 |
21 | | 03'53" (+00'28") | 404 / 9733 |
22 | | 03'55" (+00'30") | 418 / 10151 |
23 | | 14'21" (+10'56") | 126 / 10278 |
24 | | 03'50" (+00'25") | 410 / 10688 |
25 | | 03'48" (+00'23") | 422 / 11111 |
26 | | 16'23" (+12'58") | 180 / 11291 |
27 | | 03'44" (+00'19") | 187 / 11479 |
28 | | 07'31" (+04'06") | 214 / 11694 |
29 | | 03'25" | 202 / 11896 |
30 | | 07'17" (+03'52") | 213 / 12109 |
31 | | 03'35" (+00'10") | 205 / 12315 |
32 | | 07'24" (+03'59") | 204 / 12520 |
33 | | 03'36" (+00'11") | 202 / 12723 |
34 | | 07'14" (+03'49") | 217 / 12941 |
35 | | 03'39" (+00'14") | 201 / 13142 |
36 | | 06'54" (+03'29") | 217 / 13359 |
37 | | 03'43" (+00'18") | 204 / 13563 |
38 | | 07'31" (+04'06") | 1000 / 14563 |
39 | | 06'38" (+03'13") | 456 / 15020 |
主課表 :
1. 3 x (1.6 K @104" , R 2')
2. 4 x (800 M@96", R 3')
3. 6 x (200 M@90"-84", jog 200 M)
小岡+仲章+me
實績:
課1. 3趟準時完成=> OK 喝水
課2, 第一趟太快,只跑150m 氣不順就下車;其他3趟穩穩完成
課3, 感覺一切很順,跟在戰友們後跑自己輕快跑感.完成
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 | 09'05" | 00:09'05" |
2 | 06'24" | 00:15'29" |
3 | 20'23" | 00:35'52" |
4 | 04'11" | 00:40'03" |
5 | 06'00" | 00:46'03" |
6 | 04'35" | 00:50'38" |
7 | 05'24" | 00:56'02" |
8 | 05'49" | 01:01'51" |
9 | 07'17" | 01:09'08" |
10 | 06'09" | 01:15'17" |
11 | 06'22" | 01:21'39" |
12 | 07'15" | 01:28'54" |
13 | 05'32" | 01:34'26" |
14 | 06'24" | 01:40'50" |
15 | 06'47" | 01:47'37" |
15.0 | 07'17" | 01:47'46" |