12.0 km | 01:21:56 | 06:49/km日期: 2022-01-26 20:12 - 平均心率: 145 - 卡路里: 710 Cal - 平均步頻: 184 - 溫度: 22°C - 濕度: 77%
Pace: 05'01" / 05'42" / 07'07" / 06'56" / 04'07" / 07'07" / 04'16" / 07'09" / 04'09" / 07'01" / 07'03" / 1633'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'00" (+01'10") | 1000 / 1000 |
2 | | 04'46" (+00'56") | 240 / 1240 |
3 | | 39'38" (+35'48") | 45 / 1285 |
4 | | 03'50" | 807 / 2093 |
5 | | 30'20" (+26'30") | 120 / 2213 |
6 | | 03'56" (+00'06") | 1000 / 3213 |
7 | | 04'00" (+00'10") | 218 / 3432 |
8 | | 25'23" (+21'33") | 138 / 3570 |
9 | | 04'01" (+00'11") | 1000 / 4570 |
10 | | 04'07" (+00'17") | 636 / 5207 |
11 | | 28'14" (+24'24") | 117 / 5324 |
12 | | 04'18" (+00'28") | 1000 / 6324 |
13 | | 04'19" (+00'29") | 1000 / 7324 |
14 | | 11'48" (+07'58") | 1 / 7325 |
15 | | 33'28" (+29'38") | 95 / 7421 |
16 | | 04'17" (+00'27") | 1000 / 8421 |
17 | | 04'10" (+00'20") | 605 / 9027 |
18 | | 30'42" (+26'52") | 108 / 9135 |
19 | | 04'04" (+00'14") | 1000 / 10135 |
20 | | 03'59" (+00'09") | 214 / 10349 |
21 | | 31'30" (+27'40") | 113 / 10462 |
22 | | 03'56" (+00'06") | 790 / 11253 |
23 | | 58'24" (+54'34") | 209 / 11463 |
24 | | 05'43" (+01'53") | 541 / 12005 |
三重田徑場 金字塔課表 間休3:30
暖跑1.2K
3:50配速 800m
4:00 配速 1.2K
4:10 配速 1.6K
4:20 配送 2K
4:10 配速 1.6K
4:00配速 1.2K
3:50 配速 800m
緩跑補到12K
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 118~144 | 65~79% |
2:M馬拉松配速區 | 144~162 | 79~89% |
3:T乳酸耐力區 | 162~168 | 89~92% |
4:A無氧耐力區 | 168~178 | 92~97.5% |
5:I最大耗氧區 | 178~183 | 97.5~100% |
最大心率為183 點此去設定最大心率 |
1月累積里程 :
145.38 km Nike 白色Fly3 累積 :
1311.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'01" | 00:05'01" |
2 | 05'42" | 00:10'43" |
3 | 07'07" | 00:17'50" |
4 | 06'56" | 00:24'46" |
5 | 04'07" | 00:28'53" |
6 | 07'07" | 00:36'00" |
7 | 04'16" | 00:40'16" |
8 | 07'09" | 00:47'25" |
9 | 04'09" | 00:51'34" |
10 | 07'01" | 00:58'35" |
11 | 07'03" | 01:05'38" |
12.0 | 16'14" | 01:21'58" |