10.0 km | 00:52:17 | 05:12/km日期: 2019-11-14 19:50 - 平均心率: 147 - 卡路里: 598 Cal - 平均步頻: 180 - 溫度: 20°C - 濕度: 80% - PM2.5: 良好(28)
Pace: 05'17" / 05'17" / 05'19" / 05'13" / 05'16" / 05'14" / 05'16" / 05'11" / 05'09" / 04'52" / 05'25" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'17" (+00'26") | 1000 / 1000 |
2 | | 05'17" (+00'26") | 1000 / 2000 |
3 | | 05'18" (+00'27") | 1000 / 3000 |
4 | | 05'12" (+00'21") | 1000 / 4000 |
5 | | 05'15" (+00'24") | 1000 / 5000 |
6 | | 05'13" (+00'22") | 1000 / 6000 |
7 | | 05'15" (+00'24") | 1000 / 7000 |
8 | | 05'11" (+00'20") | 1000 / 8000 |
9 | | 05'08" (+00'17") | 1000 / 9000 |
10 | | 04'51" | 1000 / 10000 |
11 | | 05'33" (+00'42") | 39 / 10039 |
Nike試跑zf3,感謝NRC配速員,以為是520-530,結果配510-515,勉強跟上,也推進vo2max至52。可惜zf3和zf2沒感覺太大差異
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
11月累積里程 : 242.84 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'17" | 00:05'17" |
2 | 05'17" | 00:10'34" |
3 | 05'19" | 00:15'53" |
4 | 05'13" | 00:21'06" |
5 | 05'16" | 00:26'22" |
6 | 05'14" | 00:31'36" |
7 | 05'16" | 00:36'52" |
8 | 05'11" | 00:42'03" |
9 | 05'09" | 00:47'12" |
10 | 04'52" | 00:52'04" |
10.0 | 05'30" | 00:52'17" |