12.2 km | 00:58:06 | 04:46/km日期: 2018-10-16 19:31 - 地點: 新竹縣立體育場 - 天氣: 涼 - 平均心率: 145 - 卡路里: 799 Cal - 平均步頻: 184 - 溫度: 24°C - 濕度: 82% - PM2.5: 良好(14)
Pace: 04'28" / 04'27" / 05'17" / 04'47" / 04'23" / 05'24" / 05'19" / 04'30" / 04'32" / 05'45" / 04'26" / 04'12" / 03'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'27" (+00'30") | 395 / 395 |
2 | | 04'31" (+00'34") | 398 / 793 |
3 | | 04'26" (+00'29") | 396 / 1190 |
4 | | 04'29" (+00'32") | 395 / 1585 |
5 | | 04'23" (+00'26") | 401 / 1987 |
6 | | 04'20" (+00'23") | 399 / 2386 |
7 | | 05'51" (+01'54") | 839 / 3226 |
8 | | 04'32" (+00'35") | 397 / 3624 |
9 | | 04'26" (+00'29") | 403 / 4027 |
10 | | 04'22" (+00'25") | 404 / 4432 |
11 | | 04'21" (+00'24") | 404 / 4836 |
12 | | 04'18" (+00'21") | 407 / 5244 |
13 | | 04'20" (+00'23") | 400 / 5644 |
14 | | 06'42" (+02'45") | 851 / 6496 |
15 | | 04'22" (+00'25") | 396 / 6892 |
16 | | 04'33" (+00'36") | 400 / 7292 |
17 | | 04'27" (+00'30") | 401 / 7693 |
18 | | 04'25" (+00'28") | 398 / 8092 |
19 | | 04'22" (+00'25") | 400 / 8493 |
20 | | 04'14" (+00'17") | 408 / 8901 |
21 | | 06'16" (+02'19") | 846 / 9747 |
22 | | 04'27" (+00'30") | 391 / 10139 |
23 | | 04'27" (+00'30") | 394 / 10534 |
24 | | 04'21" (+00'24") | 401 / 10936 |
25 | | 04'19" (+00'22") | 403 / 11339 |
26 | | 04'15" (+00'18") | 402 / 11742 |
27 | | 03'57" | 405 / 12148 |
28 | | 01'55" | 8 / 12156 |
#Hanson_Marathon_Training Week11: Strength 4x2400m
#跑前目標配速 10:36/2.4km (4:25/km, 106s/400m)+R300(800m 慢跑)
#最後完成均速 10:33/2.4km (10:36, 10:38, 10:35, 10:20)(4:24/km)
10:36=4:25/km (105/108/105/106/105/104)
10:38=4:26/km (108/107/106/105/105/104)
10:35=4:25/km (103/109/107/105/104/103)
10:20=4:19/km (104/105/105/104/102/96)
謝謝列車長忍堂,炳榮,I-Ching 大夥幫忙帶領配速!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 118~143 | 65~79% |
2:M馬拉松配速區 | 143~161 | 79~89% |
3:T乳酸耐力區 | 161~167 | 89~92% |
4:A無氧耐力區 | 167~177 | 92~97.5% |
5:I最大耗氧區 | 177~182 | 97.5~100% |
最大心率為182 點此去設定最大心率 |
10月累積里程 :
417.00 km ADIDAS adizero boston 6 m (藍紅白) 累積 :
667.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'28" | 00:04'28" |
2 | 04'27" | 00:08'55" |
3 | 05'17" | 00:14'12" |
4 | 04'47" | 00:18'59" |
5 | 04'23" | 00:23'22" |
6 | 05'24" | 00:28'46" |
7 | 05'19" | 00:34'05" |
8 | 04'30" | 00:38'35" |
9 | 04'32" | 00:43'07" |
10 | 05'45" | 00:48'52" |
11 | 04'26" | 00:53'18" |
12 | 04'12" | 00:57'30" |
12.2 | 03'50" | 00:58'06" |