15.0 km | 01:13:24 | 04:53/km日期: 2017-01-14 07:36 - 地點: 基隆市立田徑場外圍 - 天氣: 雨 13.0℃ - 平均心率: 139 - 卡路里: 1066 Cal - 平均步頻: 178
Pace: 05'32" / 05'38" / 05'31" / 05'38" / 05'24" / 05'36" / 05'25" / 05'22" / 05'24" / 05'18" / 05'25" / 05'13" / 05'18" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'28" (+00'20") | 553 / 553 |
2 | | 05'33" (+00'25") | 1062 / 1615 |
3 | | 05'35" (+00'27") | 1588 / 3204 |
4 | | 05'34" (+00'26") | 539 / 3743 |
5 | | 05'29" (+00'21") | 532 / 4275 |
6 | | 05'23" (+00'15") | 539 / 4814 |
7 | | 05'28" (+00'20") | 528 / 5343 |
8 | | 05'32" (+00'24") | 534 / 5877 |
9 | | 05'32" (+00'24") | 531 / 6408 |
10 | | 05'26" (+00'18") | 532 / 6940 |
11 | | 05'22" (+00'14") | 538 / 7479 |
12 | | 05'24" (+00'16") | 538 / 8017 |
13 | | 05'18" (+00'10") | 544 / 8561 |
14 | | 05'24" (+00'16") | 536 / 9098 |
15 | | 05'19" (+00'11") | 540 / 9639 |
16 | | 05'20" (+00'12") | 555 / 10194 |
17 | | 05'24" (+00'16") | 538 / 10732 |
18 | | 05'17" (+00'09") | 545 / 11278 |
19 | | 05'16" (+00'08") | 560 / 11838 |
20 | | 05'11" (+00'03") | 566 / 12405 |
21 | | 05'15" (+00'07") | 553 / 12959 |
22 | | 05'57" (+00'49") | 9 / 12968 |
23 | | 05'08" | 560 / 13529 |
24 | | 03'53" | 13 / 13543 |
靜態伸展3分鐘
動態伸展5分鐘
600m熱身跑
15k配速跑(03:00/圏 = 5'00"/km)
基隆市立田徑場外圍(600m/圏 x 25 = 15k)
1.2k舒緩跑
靜態伸展10分鐘
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 105~128 | 65~79% |
2:M馬拉松配速區 | 128~145 | 79~89% |
3:T乳酸耐力區 | 145~149 | 89~92% |
4:A無氧耐力區 | 149~158 | 92~97.5% |
5:I最大耗氧區 | 158~163 | 97.5~100% |
最大心率為163 點此去設定最大心率 |
1月累積里程 : 227.56 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'32" | 00:05'32" |
2 | 05'38" | 00:11'10" |
3 | 05'31" | 00:16'41" |
4 | 05'38" | 00:22'19" |
5 | 05'24" | 00:27'43" |
6 | 05'36" | 00:33'19" |
7 | 05'25" | 00:38'44" |
8 | 05'22" | 00:44'06" |
9 | 05'24" | 00:49'30" |
10 | 05'18" | 00:54'48" |
11 | 05'25" | 01:00'13" |
12 | 05'13" | 01:05'26" |
13 | 05'18" | 01:10'44" |
13.5 | 04'54" | 01:13'24" |