11.7 km | 01:01:01 | 05:12/km日期: 2013-12-04 20:41 - 地點: 中興大學 - 天氣: 晴 - 平均心率: 177 - 卡路里: 779 Cal
Pace: 06'53" / 05'04" / 04'49" / 04'39" / 04'43" / 04'46" / 04'45" / 04'43" / 04'38" / 05'15" / 05'10" / 09'48" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'48" (+01'18") | 773 / 773 |
2 | | 05'00" (+00'30") | 1996 / 2769 |
3 | | 04'30" | 888 / 3658 |
4 | | 05'17" (+00'47") | 189 / 3847 |
5 | | 04'35" (+00'05") | 872 / 4719 |
6 | | 05'14" (+00'44") | 190 / 4910 |
7 | | 04'34" (+00'04") | 874 / 5784 |
8 | | 05'32" (+01'02") | 180 / 5965 |
9 | | 04'35" (+00'05") | 871 / 6836 |
10 | | 05'35" (+01'05") | 178 / 7015 |
11 | | 04'36" (+00'06") | 868 / 7884 |
12 | | 05'29" (+00'59") | 182 / 8066 |
13 | | 04'31" (+00'01") | 883 / 8950 |
14 | | 05'47" (+01'17") | 172 / 9123 |
15 | | 06'24" (+01'54") | 2577 / 11700 |
W05D3-Intervals
Warm up, 10 minutes. • Run in 4:40 , threshold, 4 minutes. Run in 5:10, recovery, 1 minutes. Repeat 6 times. • Cool down, 5 to 10 minutes. • Stretch.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 131~159 | 65~79% |
2:M馬拉松配速區 | 159~179 | 79~89% |
3:T乳酸耐力區 | 179~185 | 89~92% |
4:A無氧耐力區 | 185~196 | 92~97.5% |
5:I最大耗氧區 | 196~202 | 97.5~100% |
最大心率為202 點此去設定最大心率 |
12月累積里程 :
76.07 km vibram five finger KomodoSport 累積 :
115.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'53" | 00:06'53" |
2 | 05'04" | 00:11'57" |
3 | 04'49" | 00:16'46" |
4 | 04'39" | 00:21'25" |
5 | 04'43" | 00:26'08" |
6 | 04'46" | 00:30'54" |
7 | 04'45" | 00:35'39" |
8 | 04'43" | 00:40'22" |
9 | 04'38" | 00:45'00" |
10 | 05'15" | 00:50'15" |
11 | 05'10" | 00:55'25" |
11.7 | 09'48" | 01:02'17" |