16.0 km | 01:17:15 | 04:49/km日期: 2022-11-30 19:31 - 總爬升: 200 m - 平均心率: 130 - 卡路里: 634 Cal - 平均步頻: 172 - 溫度: 18°C - 濕度: 85%
Pace: 04'55" / 05'00" / 04'56" / 05'02" / 04'54" / 04'52" / 04'54" / 04'55" / 04'47" / 04'47" / 04'44" / 04'43" / 04'41" / 04'45" / 04'39" / 04'21" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'13" (+00'53") | 1000 / 1000 |
2 | | 04'59" (+00'39") | 1000 / 2000 |
3 | | 04'56" (+00'36") | 1000 / 3000 |
4 | | 05'01" (+00'41") | 1000 / 4000 |
5 | | 04'54" (+00'34") | 1000 / 5000 |
6 | | 04'52" (+00'32") | 1000 / 6000 |
7 | | 04'54" (+00'34") | 1000 / 7000 |
8 | | 04'54" (+00'34") | 1000 / 8000 |
9 | | 04'46" (+00'26") | 1000 / 9000 |
10 | | 04'46" (+00'26") | 1000 / 10000 |
11 | | 04'44" (+00'24") | 1000 / 11000 |
12 | | 04'42" (+00'22") | 1000 / 12000 |
13 | | 04'40" (+00'20") | 1000 / 13000 |
14 | | 04'45" (+00'25") | 1000 / 14000 |
15 | | 04'38" (+00'18") | 1000 / 15000 |
16 | | 04'20" | 1000 / 16000 |
17 | | 03'21" | 10 / 16010 |
放假回台東放縱後的收心操
預計跑半馬自主訓練
爆掉提前下車了
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 114~139 | 65~79% |
2:M馬拉松配速區 | 139~156 | 79~89% |
3:T乳酸耐力區 | 156~161 | 89~92% |
4:A無氧耐力區 | 161~171 | 92~97.5% |
5:I最大耗氧區 | 171~176 | 97.5~100% |
最大心率為176 點此去設定最大心率 |
11月累積里程 : 197.84 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'55" | 00:04'55" |
2 | 05'00" | 00:09'55" |
3 | 04'56" | 00:14'51" |
4 | 05'02" | 00:19'53" |
5 | 04'54" | 00:24'47" |
6 | 04'52" | 00:29'39" |
7 | 04'54" | 00:34'33" |
8 | 04'55" | 00:39'28" |
9 | 04'47" | 00:44'15" |
10 | 04'47" | 00:49'02" |
11 | 04'44" | 00:53'46" |
12 | 04'43" | 00:58'29" |
13 | 04'41" | 01:03'10" |
14 | 04'45" | 01:07'55" |
15 | 04'39" | 01:12'34" |
16 | 04'21" | 01:16'55" |
16.0 | 03'09" | 01:16'57" |