18.3 km | 01:34:17 | 05:08/km日期: 2023-01-23 06:30 - 平均心率: 151 - 卡路里: 1140 Cal - 平均步頻: 174
Pace: 06'42" / 06'16" / 05'42" / 04'57" / 04'32" / 04'24" / 05'29" / 04'29" / 04'25" / 05'36" / 04'26" / 04'21" / 05'36" / 04'24" / 04'43" / 05'42" / 05'21" / 05'26" / 05'14" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'41" (+02'25") | 1000 / 1000 |
2 | | 06'16" (+02'00") | 1000 / 2000 |
3 | | 05'42" (+01'26") | 1000 / 3000 |
4 | | 04'56" (+00'40") | 1000 / 4000 |
5 | | 04'31" (+00'15") | 1000 / 5000 |
6 | | 04'24" (+00'08") | 1000 / 6000 |
7 | | 05'29" (+01'13") | 1000 / 7000 |
8 | | 04'29" (+00'13") | 1000 / 8000 |
9 | | 04'24" (+00'08") | 1000 / 9000 |
10 | | 06'14" (+01'58") | 645 / 9645 |
11 | | 04'22" (+00'06") | 1000 / 10645 |
12 | | 04'24" (+00'08") | 1000 / 11645 |
13 | | 04'16" | 486 / 12132 |
14 | | 09'34" (+05'18") | 234 / 12367 |
15 | | 04'25" (+00'09") | 1000 / 13367 |
16 | | 04'20" (+00'04") | 1000 / 14367 |
17 | | 04'28" (+00'12") | 504 / 14871 |
18 | | 05'55" (+01'39") | 1000 / 15871 |
19 | | 05'23" (+01'07") | 1000 / 16871 |
20 | | 05'26" (+01'10") | 1000 / 17871 |
21 | | 05'15" (+00'59") | 466 / 18337 |
加速跑3k(p4:30)*4
初二練一點速度,加速跑3k(p4:30)四趟,跑走休二分鐘,第三趟及第四趟末段覺得辛苦(也有點超速),有機會跑速度可以再穩一些。
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 |
1月累積里程 :
304.74 km mizuno wave rider 25 累積 :
1403.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'42" | 00:06'42" |
2 | 06'16" | 00:12'58" |
3 | 05'42" | 00:18'40" |
4 | 04'57" | 00:23'37" |
5 | 04'32" | 00:28'09" |
6 | 04'24" | 00:32'33" |
7 | 05'29" | 00:38'02" |
8 | 04'29" | 00:42'31" |
9 | 04'25" | 00:46'56" |
10 | 05'36" | 00:52'32" |
11 | 04'26" | 00:56'58" |
12 | 04'21" | 01:01'19" |
13 | 05'36" | 01:06'55" |
14 | 04'24" | 01:11'19" |
15 | 04'43" | 01:16'02" |
16 | 05'42" | 01:21'44" |
17 | 05'21" | 01:27'05" |
18 | 05'26" | 01:32'31" |
18.3 | 05'13" | 01:34'17" |