14.3 km | 01:16:14 | 05:20/km日期: 2019-05-01 19:44 - 平均心率: 162 - 卡路里: 518 Cal - 平均步頻: 194 - 溫度: 25°C - 濕度: 70% - PM2.5: 良好(20)
Pace: 05'19" / 05'14" / 10'45" / 05'11" / 11'16" / 05'06" / 05'40" / 05'07" / 05'34" / 05'15" / 05'03" / 05'41" / 05'09" / 05'27" / 05'57" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'35" (+00'32") | 1000 / 1000 |
2 | | 05'13" (+00'10") | 1000 / 2000 |
3 | | 05'26" (+00'23") | 1000 / 3000 |
4 | | 05'11" (+00'08") | 1000 / 4000 |
5 | | 05'04" (+00'01") | 1000 / 5000 |
6 | | 05'06" (+00'03") | 1000 / 6000 |
7 | | 05'40" (+00'37") | 1000 / 7000 |
8 | | 05'06" (+00'03") | 1000 / 8000 |
9 | | 05'34" (+00'31") | 1000 / 9000 |
10 | | 05'14" (+00'11") | 1000 / 10000 |
11 | | 05'03" | 1000 / 11000 |
12 | | 05'41" (+00'38") | 1000 / 12000 |
13 | | 05'08" (+00'05") | 1000 / 13000 |
14 | | 05'27" (+00'24") | 1000 / 14000 |
15 | | 05'51" (+00'48") | 284 / 14284 |
緩跑2000+暖身2000--謝謝雯琴姐陪跑聊天(但這速度不緩啊~)
主課表(依舊感謝雯琴姐共同領跑♥)
2000(5”15)+400緩(6”30)*4組
組間不休
結束品均帶收操伸展
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 |
5月累積里程 :
218.68 km adidas 粉橘Boston 6 累積 :
202.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'19" | 00:05'19" |
2 | 05'14" | 00:10'33" |
3 | 10'45" | 00:21'18" |
4 | 05'11" | 00:26'29" |
5 | 11'16" | 00:37'45" |
6 | 05'06" | 00:42'51" |
7 | 05'40" | 00:48'31" |
8 | 05'07" | 00:53'38" |
9 | 05'34" | 00:59'12" |
10 | 05'15" | 01:04'27" |
11 | 05'03" | 01:09'30" |
12 | 05'41" | 01:15'11" |
13 | 05'09" | 01:20'20" |
14 | 05'27" | 01:25'47" |
14.3 | 05'51" | 01:27'27" |