16.5 km | 01:22:36 | 05:00/km日期: 2019-04-11 22:11 - 地點: 國立清華大學南大校區 - 天氣: 雨停路滑 - 平均心率: 157 - 卡路里: 1017 Cal - 平均步頻: 178 - 溫度: 18°C - 濕度: 90% - PM2.5: 良好(8)
Pace: 05'02" / 04'57" / 04'55" / 04'57" / 05'02" / 05'00" / 05'03" / 05'02" / 05'03" / 04'59" / 05'01" / 05'00" / 05'04" / 05'01" / 05'01" / 04'59" / 04'48" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'04" (+00'16") | 403 / 403 |
2 | | 05'04" (+00'16") | 407 / 811 |
3 | | 04'55" (+00'07") | 413 / 1224 |
4 | | 04'56" (+00'08") | 416 / 1640 |
5 | | 04'56" (+00'08") | 413 / 2054 |
6 | | 05'01" (+00'13") | 411 / 2466 |
7 | | 04'48" | 425 / 2891 |
8 | | 04'56" (+00'08") | 419 / 3310 |
9 | | 04'58" (+00'10") | 417 / 3728 |
10 | | 05'00" (+00'12") | 419 / 4147 |
11 | | 04'59" (+00'11") | 417 / 4564 |
12 | | 05'00" (+00'12") | 416 / 4980 |
13 | | 04'59" (+00'11") | 416 / 5396 |
14 | | 05'02" (+00'14") | 410 / 5807 |
15 | | 05'04" (+00'16") | 411 / 6219 |
16 | | 05'00" (+00'12") | 411 / 6630 |
17 | | 05'01" (+00'13") | 413 / 7044 |
18 | | 04'59" (+00'11") | 625 / 7669 |
19 | | 05'08" (+00'20") | 203 / 7872 |
20 | | 05'09" (+00'21") | 408 / 8280 |
21 | | 04'58" (+00'10") | 413 / 8694 |
22 | | 05'04" (+00'16") | 406 / 9101 |
23 | | 05'01" (+00'13") | 412 / 9513 |
24 | | 04'56" (+00'08") | 415 / 9928 |
25 | | 04'56" (+00'08") | 416 / 10344 |
26 | | 05'03" (+00'15") | 408 / 10753 |
27 | | 05'00" (+00'12") | 414 / 11167 |
28 | | 04'57" (+00'09") | 414 / 11582 |
29 | | 05'02" (+00'14") | 411 / 11994 |
30 | | 05'06" (+00'18") | 404 / 12398 |
31 | | 05'05" (+00'17") | 409 / 12808 |
32 | | 04'53" (+00'05") | 417 / 13225 |
33 | | 05'01" (+00'13") | 414 / 13640 |
34 | | 05'04" (+00'16") | 410 / 14050 |
35 | | 05'12" (+00'24") | 408 / 14458 |
36 | | 04'51" (+00'03") | 413 / 14872 |
37 | | 04'57" (+00'09") | 411 / 15283 |
38 | | 04'56" (+00'08") | 408 / 15692 |
39 | | 04'58" (+00'10") | 408 / 16101 |
40 | | 04'48" | 415 / 16517 |
10 Miles Tempo, target pace 5:10(2:04/400m)
因為最近課表跑爆的頻率有點高,有感狀況真的有退步,雖然不知為何?但不想讓自己一直處在很辛苦的狀態,稍微調降一下配速。
1st half: 41'26", 2nd half: 41'10", negative split -16s
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~165 | 79~89% |
3:T乳酸耐力區 | 165~171 | 89~92% |
4:A無氧耐力區 | 171~181 | 92~97.5% |
5:I最大耗氧區 | 181~186 | 97.5~100% |
最大心率為186 點此去設定最大心率 |
4月累積里程 :
365.44 km ZEPRO 雲豹 累積 :
1207.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'02" | 00:05'02" |
2 | 04'57" | 00:09'59" |
3 | 04'55" | 00:14'54" |
4 | 04'57" | 00:19'51" |
5 | 05'02" | 00:24'53" |
6 | 05'00" | 00:29'53" |
7 | 05'03" | 00:34'56" |
8 | 05'02" | 00:39'58" |
9 | 05'03" | 00:45'01" |
10 | 04'59" | 00:50'00" |
11 | 05'01" | 00:55'01" |
12 | 05'00" | 01:00'01" |
13 | 05'04" | 01:05'05" |
14 | 05'01" | 01:10'06" |
15 | 05'01" | 01:15'07" |
16 | 04'59" | 01:20'06" |
16.5 | 04'49" | 01:22'36" |