21.1 km | 01:50:40 | 05:14/km日期: 2017-02-19 17:51 - 總爬升: 720 m - 地點: 基隆市立田徑場外圍 - 天氣: 晴れ 22.6-21.1℃ - 平均心率: 133 - 卡路里: 1500 Cal - 平均步頻: 172 - 溫度: 24°C - 濕度: 67%
Pace: 04'57" / 04'53" / 05'00" / 05'00" / 05'06" / 04'53" / 04'55" / 04'48" / 04'54" / 04'53" / 04'50" / 04'42" / 04'43" / 04'40" / 04'42" / 04'49" / 04'28" / 04'40" / 04'45" / 05'00" / 04'40" / 04'57" / 04'24" / 00'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'45" (+00'17") | 672 / 672 |
2 | | 05'01" (+00'33") | 652 / 1324 |
3 | | 04'57" (+00'29") | 632 / 1956 |
4 | | 04'56" (+00'28") | 637 / 2594 |
5 | | 04'59" (+00'31") | 632 / 3226 |
6 | | 05'03" (+00'35") | 629 / 3855 |
7 | | 05'03" (+00'35") | 639 / 4495 |
8 | | 05'05" (+00'37") | 618 / 5113 |
9 | | 04'55" (+00'27") | 646 / 5760 |
10 | | 05'00" (+00'32") | 649 / 6409 |
11 | | 04'50" (+00'22") | 649 / 7058 |
12 | | 04'47" (+00'19") | 663 / 7722 |
13 | | 04'50" (+00'22") | 667 / 8390 |
14 | | 04'49" (+00'21") | 653 / 9044 |
15 | | 04'44" (+00'16") | 665 / 9709 |
16 | | 04'52" (+00'24") | 649 / 10358 |
17 | | 04'50" (+00'22") | 641 / 10999 |
18 | | 04'43" (+00'15") | 666 / 11666 |
19 | | 04'48" (+00'20") | 654 / 12320 |
20 | | 04'40" (+00'12") | 666 / 12987 |
21 | | 04'49" (+00'21") | 657 / 13644 |
22 | | 04'32" (+00'04") | 667 / 14311 |
23 | | 04'44" (+00'16") | 657 / 14969 |
24 | | 04'46" (+00'18") | 659 / 15628 |
25 | | 04'37" (+00'09") | 681 / 16310 |
26 | | 04'28" | 678 / 16988 |
27 | | 04'36" (+00'08") | 672 / 17661 |
28 | | 04'47" (+00'19") | 663 / 18325 |
29 | | 04'46" (+00'18") | 639 / 18964 |
30 | | 04'49" (+00'21") | 650 / 19614 |
31 | | 04'51" (+00'23") | 630 / 20245 |
32 | | 04'49" (+00'21") | 646 / 20891 |
33 | | 04'48" (+00'20") | 655 / 21547 |
34 | | 04'52" (+00'24") | 638 / 22185 |
35 | | 04'34" (+00'06") | 627 / 22813 |
靜態伸展3分鐘
動態伸展3分鐘
600m熱身跑
21.1k配速跑(03:12/圏 = 5'20"/km)
GPS 23k, 實際上21.1k
基隆市立田徑場外圍[(600m/圏 x 35 = 21k) + 100m = 21.1k]
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 |
2月累積里程 : 227.00 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'57" | 00:04'57" |
2 | 04'53" | 00:09'50" |
3 | 05'00" | 00:14'50" |
4 | 05'00" | 00:19'50" |
5 | 05'06" | 00:24'56" |
6 | 04'53" | 00:29'49" |
7 | 04'55" | 00:34'44" |
8 | 04'48" | 00:39'32" |
9 | 04'54" | 00:44'26" |
10 | 04'53" | 00:49'19" |
11 | 04'50" | 00:54'09" |
12 | 04'42" | 00:58'51" |
13 | 04'43" | 01:03'34" |
14 | 04'40" | 01:08'14" |
15 | 04'42" | 01:12'56" |
16 | 04'49" | 01:17'45" |
17 | 04'28" | 01:22'13" |
18 | 04'40" | 01:26'53" |
19 | 04'45" | 01:31'38" |
20 | 05'00" | 01:36'38" |
21 | 04'40" | 01:41'18" |
22 | 04'57" | 01:46'15" |
23 | 04'24" | 01:50'39" |
23.0 | 01'08" | 01:50'40" |