18.2 km | 01:40:59 | 05:33/km日期: 2020-01-21 22:59 - 平均心率: 144 - 卡路里: 1154 Cal - 平均步頻: 178 - 溫度: 23°C - 濕度: 72%
Pace: 06'26" / 07'42" / 06'17" / 06'08" / 04'41" / 05'14" / 06'04" / 04'59" / 04'56" / 08'23" / 04'54" / 04'53" / 06'38" / 04'56" / 04'58" / 05'45" / 06'10" / 06'11" / 05'41" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'25" (+01'38") | 1000 / 1000 |
2 | | 06'21" (+01'34") | 1000 / 2000 |
3 | | 06'17" (+01'30") | 1000 / 3000 |
4 | | 06'22" (+01'35") | 359 / 3359 |
5 | | 04'47" | 1000 / 4359 |
6 | | 04'53" (+00'06") | 1000 / 5359 |
7 | | 04'48" (+00'01") | 400 / 5759 |
8 | | 06'23" (+01'36") | 800 / 6559 |
9 | | 04'55" (+00'08") | 1000 / 7559 |
10 | | 04'54" (+00'07") | 1000 / 8559 |
11 | | 04'55" (+00'08") | 400 / 8959 |
12 | | 06'20" (+01'33") | 800 / 9759 |
13 | | 04'52" (+00'05") | 1000 / 10759 |
14 | | 04'56" (+00'09") | 1000 / 11759 |
15 | | 04'56" (+00'09") | 400 / 12159 |
16 | | 06'19" (+01'32") | 800 / 12959 |
17 | | 04'57" (+00'10") | 1000 / 13959 |
18 | | 04'54" (+00'07") | 1000 / 14959 |
19 | | 04'48" (+00'01") | 400 / 15359 |
20 | | 06'18" (+01'31") | 800 / 16159 |
21 | | 06'08" (+01'21") | 1000 / 17159 |
22 | | 06'09" (+01'22") | 1000 / 18159 |
23 | | 04'41" | 9 / 18169 |
週日的32公里訓練完
今天一開始抓不到跑感
所以熱身了三公里多才開始訓練
所幸慢慢找回感覺
WU 3.3
間歇 2.4 X 4
CD 2.8
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 123~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~174 | 89~92% |
4:A無氧耐力區 | 174~185 | 92~97.5% |
5:I最大耗氧區 | 185~190 | 97.5~100% |
最大心率為190 點此去設定最大心率 |
1月累積里程 :
279.01 km Nike Air Zoom Pegasus 36 Cody 累積 :
912.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'26" | 00:06'26" |
2 | 07'42" | 00:14'08" |
3 | 06'17" | 00:20'25" |
4 | 06'08" | 00:26'33" |
5 | 04'41" | 00:31'14" |
6 | 05'14" | 00:36'28" |
7 | 06'04" | 00:42'32" |
8 | 04'59" | 00:47'31" |
9 | 04'56" | 00:52'27" |
10 | 08'23" | 01:00'50" |
11 | 04'54" | 01:05'44" |
12 | 04'53" | 01:10'37" |
13 | 06'38" | 01:17'15" |
14 | 04'56" | 01:22'11" |
15 | 04'58" | 01:27'09" |
16 | 05'45" | 01:32'54" |
17 | 06'10" | 01:39'04" |
18 | 06'11" | 01:45'15" |
18.2 | 05'42" | 01:46'13" |