10.0 km | 00:59:29 | 05:57/km日期: 2020-10-06 19:47 - 平均心率: 169 - 卡路里: 645 Cal - 平均步頻: 168
Pace: 05'14" / 05'21" / 05'46" / 06'13" / 06'17" / 05'43" / 05'55" / 06'31" / 06'56" / 05'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'03" | 202 / 202 |
| 2 | | 04'20" (+00'17") | 205 / 407 |
| 3 | | 06'34" (+02'31") | 417 / 825 |
| 4 | | 04'20" (+00'17") | 209 / 1035 |
| 5 | | 04'21" (+00'18") | 201 / 1236 |
| 6 | | 06'44" (+02'41") | 208 / 1445 |
| 7 | | 06'50" (+02'47") | 205 / 1650 |
| 8 | | 04'16" (+00'13") | 208 / 1858 |
| 9 | | 04'22" (+00'19") | 203 / 2062 |
| 10 | | 06'48" (+02'45") | 419 / 2482 |
| 11 | | 04'19" (+00'16") | 205 / 2687 |
| 12 | | 04'25" (+00'22") | 198 / 2886 |
| 13 | | 07'24" (+03'21") | 421 / 3307 |
| 14 | | 04'31" (+00'28") | 203 / 3510 |
| 15 | | 04'25" (+00'22") | 204 / 3715 |
| 16 | | 07'42" (+03'39") | 419 / 4135 |
| 17 | | 04'19" (+00'16") | 209 / 4344 |
| 18 | | 04'28" (+00'25") | 203 / 4548 |
| 19 | | 07'46" (+03'43") | 215 / 4763 |
| 20 | | 07'39" (+03'36") | 207 / 4971 |
| 21 | | 04'16" (+00'13") | 207 / 5178 |
| 22 | | 04'31" (+00'28") | 206 / 5385 |
| 23 | | 07'43" (+03'40") | 212 / 5597 |
| 24 | | 07'29" (+03'26") | 207 / 5805 |
| 25 | | 04'08" (+00'05") | 206 / 6011 |
| 26 | | 04'18" (+00'15") | 204 / 6215 |
| 27 | | 08'04" (+04'01") | 417 / 6633 |
| 28 | | 04'25" (+00'22") | 206 / 6840 |
| 29 | | 04'25" (+00'22") | 219 / 7059 |
| 30 | | 07'58" (+03'55") | 407 / 7467 |
| 31 | | 04'34" (+00'31") | 204 / 7671 |
| 32 | | 04'39" (+00'36") | 202 / 7874 |
| 33 | | 08'33" (+04'30") | 422 / 8296 |
| 34 | | 04'41" (+00'38") | 201 / 8497 |
| 35 | | 04'26" (+00'23") | 208 / 8705 |
| 36 | | 08'24" (+04'21") | 429 / 9135 |
| 37 | | 04'10" (+00'07") | 207 / 9343 |
| 38 | | 04'27" (+00'24") | 202 / 9545 |
| 39 | | 06'25" (+02'22") | 430 / 9975 |
收到漢森的書
按照上面給的配速做speed練習
不知道有沒有人跟我一樣超沒耐力的？
目前5k pb是4:35/k
當時應該是發神經才能跑這麼快
今天剛好就是400@4:35＋400@jog
十二組啊 居然跑得完! 吃力程度大概8.5分
決定明天超軟爛輕鬆跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
10月累積里程 :
200.52 km 
Mizuno 🈵Mizuno Rider 23 累積 :
1531.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'14" | 00:05'14" |
| 2 | 05'21" | 00:10'35" |
| 3 | 05'46" | 00:16'21" |
| 4 | 06'13" | 00:22'34" |
| 5 | 06'17" | 00:28'51" |
| 6 | 05'43" | 00:34'34" |
| 7 | 05'55" | 00:40'29" |
| 8 | 06'31" | 00:47'00" |
| 9 | 06'56" | 00:53'56" |
| 10.0 | 05'42" | 00:59'30" |
展開計圈分析
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