8.7 km | 00:34:26 | 03:58/km日期: 2019-03-05 19:24 - 平均心率: 164 - 卡路里: 554 Cal - 平均步頻: 188 - 溫度: 17°C - 濕度: 78% - PM2.5: 良好(16)
Pace: 03'58" / 03'53" / 04'00" / 03'57" / 08'07" / 04'02" / 03'59" / 04'04" / 03'57" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'59" (+00'10") | 410 / 410 |
2 | | 03'49" | 417 / 828 |
3 | | 03'52" (+00'03") | 416 / 1245 |
4 | | 03'55" (+00'06") | 416 / 1661 |
5 | | 03'54" (+00'05") | 423 / 2084 |
6 | | 03'53" (+00'04") | 411 / 2496 |
7 | | 03'59" (+00'10") | 410 / 2907 |
8 | | 03'57" (+00'08") | 409 / 3316 |
9 | | 03'59" (+00'10") | 409 / 3726 |
10 | | 03'59" (+00'10") | 411 / 4138 |
11 | | 03'57" (+00'08") | 410 / 4548 |
12 | | 03'57" (+00'08") | 410 / 4959 |
13 | | 04'08" (+00'19") | 404 / 5364 |
14 | | 04'00" (+00'11") | 409 / 5773 |
15 | | 03'59" (+00'10") | 410 / 6184 |
16 | | 03'59" (+00'10") | 417 / 6602 |
17 | | 04'00" (+00'11") | 414 / 7017 |
18 | | 04'01" (+00'12") | 413 / 7430 |
19 | | 04'04" (+00'15") | 407 / 7837 |
20 | | 04'05" (+00'16") | 409 / 8247 |
21 | | 03'55" (+00'06") | 415 / 8662 |
課表: 4.8*2, R3'30
幾週沒吃真正的強度了,跑起來頗吃力,最後只吃的完 4.8+3.6
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 133~162 | 65~79% |
2:M馬拉松配速區 | 162~183 | 79~89% |
3:T乳酸耐力區 | 183~189 | 89~92% |
4:A無氧耐力區 | 189~200 | 92~97.5% |
5:I最大耗氧區 | 200~206 | 97.5~100% |
最大心率為206 點此去設定最大心率 |
3月累積里程 :
92.99 km Asics 虎走6 累積 :
611.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'58" | 00:03'58" |
2 | 03'53" | 00:07'51" |
3 | 04'00" | 00:11'51" |
4 | 03'57" | 00:15'48" |
5 | 08'07" | 00:23'55" |
6 | 04'02" | 00:27'57" |
7 | 03'59" | 00:31'56" |
8 | 04'04" | 00:36'00" |
8.7 | 03'56" | 00:38'37" |