24.0 km | 02:05:44 | 05:14/km日期: 2017-02-04 07:33 - 總爬升: 2946 m - 地點: 基隆市立田徑場外圍 - 天氣: 曇り 17.1-19.2℃ - 平均心率: 140 - 卡路里: 1706 Cal - 平均步頻: 178 - 溫度: 16°C - 濕度: 97%
Pace: 04'30" / 05'06" / 04'45" / 04'48" / 04'46" / 04'47" / 04'50" / 04'56" / 04'56" / 04'35" / 04'24" / 04'47" / 06'42" / 06'21" / 06'38" / 04'52" / 04'13" / 04'23" / 05'02" / 04'32" / 04'57" / 05'16" / 04'32" / 04'18" / 04'38" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'26" (+00'21") | 686 / 686 |
2 | | 04'57" (+00'52") | 635 / 1322 |
3 | | 04'53" (+00'48") | 644 / 1966 |
4 | | 04'53" (+00'48") | 634 / 2600 |
5 | | 04'43" (+00'38") | 1306 / 3906 |
6 | | 04'51" (+00'46") | 652 / 4559 |
7 | | 04'48" (+00'43") | 644 / 5203 |
8 | | 04'50" (+00'45") | 640 / 5843 |
9 | | 04'46" (+00'41") | 659 / 6502 |
10 | | 05'22" (+01'17") | 8852 / 15355 |
11 | | 04'31" (+00'26") | 711 / 16066 |
12 | | 04'05" | 724 / 16790 |
13 | | 04'44" (+00'39") | 2022 / 18813 |
14 | | 04'45" (+00'40") | 1986 / 20799 |
15 | | 04'49" (+00'44") | 2566 / 23365 |
16 | | 04'17" (+00'12") | 750 / 24116 |
靜態伸展3分鐘
動態伸展5分鐘
1.2k熱身跑
24k配速跑(03:09/圏 = 5'15"/km)
GPS 25.42k, 實際上24k
基隆市立田徑場外圍(600m/圏 x 40 = 24k)
1.8k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 |
2月累積里程 : 227.00 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'30" | 00:04'30" |
2 | 05'06" | 00:09'36" |
3 | 04'45" | 00:14'21" |
4 | 04'48" | 00:19'09" |
5 | 04'46" | 00:23'55" |
6 | 04'47" | 00:28'42" |
7 | 04'50" | 00:33'32" |
8 | 04'56" | 00:38'28" |
9 | 04'56" | 00:43'24" |
10 | 04'35" | 00:47'59" |
11 | 04'24" | 00:52'23" |
12 | 04'47" | 00:57'10" |
13 | 06'42" | 01:03'52" |
14 | 06'21" | 01:10'13" |
15 | 06'38" | 01:16'51" |
16 | 04'52" | 01:21'43" |
17 | 04'13" | 01:25'56" |
18 | 04'23" | 01:30'19" |
19 | 05'02" | 01:35'21" |
20 | 04'32" | 01:39'53" |
21 | 04'57" | 01:44'50" |
22 | 05'16" | 01:50'06" |
23 | 04'32" | 01:54'38" |
24 | 04'18" | 01:58'56" |
25 | 04'38" | 02:03'34" |
25.4 | 05'04" | 02:05'44" |