12.2 km | 01:08:29 | 05:36/km日期: 2020-12-29 06:16 - 平均心率: 143 - 卡路里: 613 Cal - 平均步頻: 174 - 溫度: 19°C - 濕度: 93%
Pace: 06'54" / 05'55" / 04'43" / 05'08" / 05'33" / 05'44" / 05'47" / 05'52" / 05'58" / 05'44" / 05'19" / 05'19" / 05'11" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'53" (+03'35") | 1000 / 1000 |
2 | | 05'54" (+02'36") | 1000 / 2000 |
3 | | 03'56" (+00'38") | 400 / 2400 |
4 | | 06'07" (+02'49") | 245 / 2645 |
5 | | 03'18" | 400 / 3045 |
6 | | 06'40" (+03'22") | 224 / 3270 |
7 | | 03'38" (+00'20") | 400 / 3670 |
8 | | 08'36" (+05'18") | 174 / 3844 |
9 | | 03'29" (+00'11") | 400 / 4244 |
10 | | 10'26" (+07'08") | 143 / 4388 |
11 | | 03'31" (+00'13") | 400 / 4788 |
12 | | 10'30" (+07'12") | 142 / 4930 |
13 | | 03'26" (+00'08") | 400 / 5330 |
14 | | 11'01" (+07'43") | 136 / 5466 |
15 | | 03'40" (+00'22") | 400 / 5866 |
16 | | 13'04" (+09'46") | 114 / 5981 |
17 | | 03'41" (+00'23") | 400 / 6381 |
18 | | 10'00" (+06'42") | 149 / 6531 |
19 | | 06'18" (+03'00") | 400 / 6931 |
20 | | 06'03" (+02'45") | 247 / 7179 |
21 | | 05'42" (+02'24") | 400 / 7579 |
22 | | 05'49" (+02'31") | 257 / 7836 |
23 | | 05'54" (+02'36") | 400 / 8236 |
24 | | 06'19" (+03'01") | 237 / 8474 |
25 | | 05'49" (+02'31") | 400 / 8874 |
26 | | 06'14" (+02'56") | 240 / 9114 |
27 | | 05'47" (+02'29") | 400 / 9514 |
28 | | 05'34" (+02'16") | 268 / 9783 |
29 | | 05'22" (+02'04") | 400 / 10183 |
30 | | 05'26" (+02'08") | 275 / 10459 |
31 | | 05'14" (+01'56") | 400 / 10859 |
32 | | 05'34" (+02'16") | 268 / 11127 |
33 | | 05'14" (+01'56") | 1000 / 12127 |
34 | | 05'38" (+02'20") | 68 / 12196 |
400m間歇(p3:30)*8趟 r90'
練跑至今沒試過400m間歇,手錶設定15趟p3:30,實際跑下來結果是只能跑8趟,跑步當下無法看錶只能用九成力往前衝,事後看配速是忽快忽慢94' 79' 87' 83' 84' 82' 88' 88',目標速度應為84',跑步現場的狀態應該是前250m衝很快,之後後繼無力,90'休息有時候不太夠,未來的休息應該以心率為主,跑不完也有可能是恢復心率不完全。不過跳車後的慢跑,還真舒服,有種重獲新生的感覺,突然間天空陽光變得好美~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~175 | 89~92% |
4:A無氧耐力區 | 175~186 | 92~97.5% |
5:I最大耗氧區 | 186~191 | 97.5~100% |
最大心率為191 點此去設定最大心率 |
12月累積里程 :
347.21 km Mizuno 皇速WAVE EMPEROR3 累積 :
2460.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'54" | 00:06'54" |
2 | 05'55" | 00:12'49" |
3 | 04'43" | 00:17'32" |
4 | 05'08" | 00:22'40" |
5 | 05'33" | 00:28'13" |
6 | 05'44" | 00:33'57" |
7 | 05'47" | 00:39'44" |
8 | 05'52" | 00:45'36" |
9 | 05'58" | 00:51'34" |
10 | 05'44" | 00:57'18" |
11 | 05'19" | 01:02'37" |
12 | 05'19" | 01:07'56" |
12.2 | 05'11" | 01:08'57" |