15.7 km | 01:20:30 | 05:07/km日期: 2017-04-16 06:06 - 地點: 高師大操場 - 天氣: 清晨微涼 - 平均心率: 163 - 卡路里: 989 Cal - 平均步頻: 186 - 溫度: 25°C - 濕度: 91%
Pace: 04'54" / 05'00" / 04'57" / 04'51" / 04'53" / 05'03" / 05'01" / 05'07" / 05'08" / 05'03" / 05'11" / 05'15" / 05'17" / 05'33" / 05'08" / 05'56" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'53" (+01'42") | 1000 / 1000 |
2 | | 04'59" (+01'48") | 1000 / 2000 |
3 | | 04'57" (+01'46") | 1000 / 3000 |
4 | | 04'50" (+01'39") | 1000 / 4000 |
5 | | 04'53" (+01'42") | 1000 / 5000 |
6 | | 05'02" (+01'51") | 1000 / 6000 |
7 | | 05'01" (+01'50") | 1000 / 7000 |
8 | | 05'06" (+01'55") | 1000 / 8000 |
9 | | 05'07" (+01'56") | 1000 / 9000 |
10 | | 05'03" (+01'52") | 1000 / 10000 |
11 | | 05'11" (+02'00") | 1000 / 11000 |
12 | | 05'14" (+02'03") | 1000 / 12000 |
13 | | 05'16" (+02'05") | 1000 / 13000 |
14 | | 05'20" (+02'09") | 814 / 13814 |
15 | | 03'16" (+00'05") | 76 / 13890 |
16 | | 06'40" (+03'29") | 224 / 14115 |
17 | | 03'11" | 78 / 14193 |
18 | | 05'36" (+02'25") | 267 / 14461 |
19 | | 03'22" (+00'11") | 74 / 14535 |
20 | | 05'45" (+02'34") | 260 / 14796 |
21 | | 03'41" (+00'30") | 67 / 14863 |
22 | | 05'32" (+02'21") | 270 / 15134 |
23 | | 03'27" (+00'16") | 72 / 15206 |
24 | | 05'43" (+02'32") | 262 / 15468 |
25 | | 03'42" (+00'31") | 67 / 15536 |
26 | | 09'01" (+05'50") | 166 / 15702 |
漸漸感覺到夏天已經到來,跑到7點多操場就以經幾乎沒有遮蔭處了,流汗量也大到必須在訓練過程中補充水份了,今天整體來說還OK~~小腿還是有點緊,大腿有點酸~~不過都還算輕微,明天的休息日後應該就可以解除上述症狀。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
4月累積里程 :
210.06 km Adidas Adizero Takumi Ren 累積 :
851.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'54" | 00:04'54" |
2 | 05'00" | 00:09'54" |
3 | 04'57" | 00:14'51" |
4 | 04'51" | 00:19'42" |
5 | 04'53" | 00:24'35" |
6 | 05'03" | 00:29'38" |
7 | 05'01" | 00:34'39" |
8 | 05'07" | 00:39'46" |
9 | 05'08" | 00:44'54" |
10 | 05'03" | 00:49'57" |
11 | 05'11" | 00:55'08" |
12 | 05'15" | 01:00'23" |
13 | 05'17" | 01:05'40" |
14 | 05'33" | 01:11'13" |
15 | 05'08" | 01:16'21" |
15.7 | 05'56" | 01:20'31" |