12.2 km | 00:54:45 | 04:30/km日期: 2021-11-09 18:35 - 地點: 師大田徑場 - 天氣: 寒流 - 平均心率: 164 - 卡路里: 771 Cal - 平均步頻: 178 - 溫度: 17°C - 濕度: 59% - PM2.5: 良好(11)
Pace: 04'07" / 03'58" / 05'40" / 03'57" / 05'11" / 04'18" / 04'00" / 05'56" / 03'56" / 05'02" / 04'11" / 03'58" / 03'38" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'12" (+00'28") | 398 / 398 |
2 | | 04'05" (+00'21") | 412 / 810 |
3 | | 04'04" (+00'20") | 407 / 1217 |
4 | | 03'59" (+00'15") | 413 / 1630 |
5 | | 03'53" (+00'09") | 419 / 2049 |
6 | | 07'46" (+04'02") | 437 / 2487 |
7 | | 04'01" (+00'17") | 410 / 2898 |
8 | | 03'58" (+00'14") | 417 / 3315 |
9 | | 03'52" (+00'08") | 428 / 3744 |
10 | | 04'02" (+00'18") | 416 / 4160 |
11 | | 03'57" (+00'13") | 412 / 4572 |
12 | | 07'21" (+03'37") | 437 / 5009 |
13 | | 03'58" (+00'14") | 406 / 5416 |
14 | | 04'03" (+00'19") | 421 / 5837 |
15 | | 04'02" (+00'18") | 413 / 6251 |
16 | | 03'57" (+00'13") | 419 / 6670 |
17 | | 03'57" (+00'13") | 416 / 7087 |
18 | | 08'28" (+04'44") | 442 / 7529 |
19 | | 03'55" (+00'11") | 421 / 7950 |
20 | | 03'51" (+00'07") | 432 / 8383 |
21 | | 03'59" (+00'15") | 413 / 8796 |
22 | | 03'53" (+00'09") | 422 / 9219 |
23 | | 03'53" (+00'09") | 422 / 9641 |
24 | | 07'02" (+03'18") | 423 / 10065 |
25 | | 04'05" (+00'21") | 413 / 10478 |
26 | | 03'55" (+00'11") | 416 / 10894 |
27 | | 04'02" (+00'18") | 409 / 11304 |
28 | | 03'59" (+00'15") | 418 / 11722 |
29 | | 03'44" | 415 / 12138 |
30 | | 02'04" | 13 / 12151 |
2千間歇配100秒間休3分半共五組
感謝蕭教練和顧哥領跑
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
11月累積里程 :
229.73 km nike air zoom tempo next % 累積 :
410.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'07" | 00:04'07" |
2 | 03'58" | 00:08'05" |
3 | 05'40" | 00:13'45" |
4 | 03'57" | 00:17'42" |
5 | 05'11" | 00:22'53" |
6 | 04'18" | 00:27'11" |
7 | 04'00" | 00:31'11" |
8 | 05'56" | 00:37'07" |
9 | 03'56" | 00:41'03" |
10 | 05'02" | 00:46'05" |
11 | 04'11" | 00:50'16" |
12 | 03'58" | 00:54'14" |
12.2 | 03'37" | 00:54'47" |