20.0 km | 01:20:44 | 04:02/km日期: 2018-12-20 18:22 - 平均心率: 150 - 卡路里: 1351 Cal - 平均步頻: 188 - 溫度: 23°C - 濕度: 53% - PM2.5: 良好(24)
Pace: 03'56" / 04'05" / 04'04" / 03'57" / 04'02" / 03'59" / 03'58" / 04'02" / 04'01" / 04'01" / 04'04" / 04'03" / 03'58" / 04'05" / 04'06" / 04'00" / 04'02" / 04'03" / 04'07" / 04'09" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'55" | 1000 / 1000 |
2 | | 04'04" (+00'09") | 1000 / 2000 |
3 | | 04'03" (+00'08") | 1000 / 3000 |
4 | | 03'57" (+00'02") | 1000 / 4000 |
5 | | 04'01" (+00'06") | 1000 / 5000 |
6 | | 03'58" (+00'03") | 1000 / 6000 |
7 | | 03'58" (+00'03") | 1000 / 7000 |
8 | | 04'01" (+00'06") | 1000 / 8000 |
9 | | 04'00" (+00'05") | 1000 / 9000 |
10 | | 04'00" (+00'05") | 1000 / 10000 |
11 | | 04'04" (+00'09") | 1000 / 11000 |
12 | | 04'02" (+00'07") | 1000 / 12000 |
13 | | 03'58" (+00'03") | 1000 / 13000 |
14 | | 04'04" (+00'09") | 1000 / 14000 |
15 | | 04'06" (+00'11") | 1000 / 15000 |
16 | | 03'59" (+00'04") | 1000 / 16000 |
17 | | 04'01" (+00'06") | 1000 / 17000 |
18 | | 04'03" (+00'08") | 1000 / 18000 |
19 | | 04'07" (+00'12") | 1000 / 19000 |
20 | | 04'08" (+00'13") | 1000 / 20000 |
21 | | 03'40" | 11 / 20011 |
20k配速跑
最後5k有吃力的感覺 速度掉了
接下來幾個禮拜 要適應這個速度
加油💪
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
12月累積里程 : 313.14 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'56" | 00:03'56" |
2 | 04'05" | 00:08'01" |
3 | 04'04" | 00:12'05" |
4 | 03'57" | 00:16'02" |
5 | 04'02" | 00:20'04" |
6 | 03'59" | 00:24'03" |
7 | 03'58" | 00:28'01" |
8 | 04'02" | 00:32'03" |
9 | 04'01" | 00:36'04" |
10 | 04'01" | 00:40'05" |
11 | 04'04" | 00:44'09" |
12 | 04'03" | 00:48'12" |
13 | 03'58" | 00:52'10" |
14 | 04'05" | 00:56'15" |
15 | 04'06" | 01:00'21" |
16 | 04'00" | 01:04'21" |
17 | 04'02" | 01:08'23" |
18 | 04'03" | 01:12'26" |
19 | 04'07" | 01:16'33" |
20 | 04'09" | 01:20'42" |
20.0 | 02'54" | 01:20'44" |