30.2 km | 02:29:11 | 04:56/km日期: 2016-12-25 05:19 - 總爬升: 541 m - 平均心率: 156 - 卡路里: 1683 Cal - 平均步頻: 188 - 溫度: 18°C - 濕度: 75%
Pace: 05'09" / 05'09" / 05'12" / 05'12" / 05'13" / 05'05" / 05'04" / 05'08" / 05'10" / 05'07" / 05'01" / 05'05" / 09'19" / 04'55" / 05'16" / 04'56" / 04'56" / 04'54" / 04'49" / 04'52" / 05'05" / 04'40" / 08'26" / 04'47" / 04'47" / 04'38" / 04'43" / 04'41" / 05'38" / 04'28" / 04'24" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'09" (+00'42") | 1000 / 1000 |
2 | | 05'08" (+00'41") | 1000 / 2000 |
3 | | 05'11" (+00'44") | 1000 / 3000 |
4 | | 05'12" (+00'45") | 1000 / 4000 |
5 | | 05'12" (+00'45") | 1000 / 5000 |
6 | | 05'05" (+00'38") | 1000 / 6000 |
7 | | 05'03" (+00'36") | 1000 / 7000 |
8 | | 05'07" (+00'40") | 1000 / 8000 |
9 | | 05'09" (+00'42") | 1000 / 9000 |
10 | | 05'06" (+00'39") | 1000 / 10000 |
11 | | 05'01" (+00'34") | 1000 / 11000 |
12 | | 05'04" (+00'37") | 1000 / 12000 |
13 | | 05'01" (+00'34") | 1000 / 13000 |
14 | | 04'54" (+00'27") | 1000 / 14000 |
15 | | 05'16" (+00'49") | 1000 / 15000 |
16 | | 04'56" (+00'29") | 1000 / 16000 |
17 | | 04'55" (+00'28") | 1000 / 17000 |
18 | | 04'53" (+00'26") | 1000 / 18000 |
19 | | 04'49" (+00'22") | 1000 / 19000 |
20 | | 04'52" (+00'25") | 1000 / 20000 |
21 | | 05'04" (+00'37") | 1000 / 21000 |
22 | | 04'40" (+00'13") | 1000 / 22000 |
23 | | 04'48" (+00'21") | 1000 / 23000 |
24 | | 04'47" (+00'20") | 1000 / 24000 |
25 | | 04'46" (+00'19") | 1000 / 25000 |
26 | | 04'38" (+00'11") | 1000 / 26000 |
27 | | 04'42" (+00'15") | 1000 / 27000 |
28 | | 04'41" (+00'14") | 1000 / 28000 |
29 | | 04'35" (+00'08") | 1000 / 29000 |
30 | | 04'27" | 1000 / 30000 |
31 | | 04'21" | 171 / 30171 |
Progressive Run
Planned: 5:15>5:10>5:05>4:55>4:50>4:45
好好的練習!! 中間補了兩次保礦力!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~165 | 79~89% |
3:T乳酸耐力區 | 165~171 | 89~92% |
4:A無氧耐力區 | 171~181 | 92~97.5% |
5:I最大耗氧區 | 181~186 | 97.5~100% |
最大心率為186 點此去設定最大心率 |
12月累積里程 :
262.88 km New balance Freshfoam zante v2 累積 :
1101.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'09" | 00:05'09" |
2 | 05'09" | 00:10'18" |
3 | 05'12" | 00:15'30" |
4 | 05'12" | 00:20'42" |
5 | 05'13" | 00:25'55" |
6 | 05'05" | 00:31'00" |
7 | 05'04" | 00:36'04" |
8 | 05'08" | 00:41'12" |
9 | 05'10" | 00:46'22" |
10 | 05'07" | 00:51'29" |
11 | 05'01" | 00:56'30" |
12 | 05'05" | 01:01'35" |
13 | 09'19" | 01:10'54" |
14 | 04'55" | 01:15'49" |
15 | 05'16" | 01:21'05" |
16 | 04'56" | 01:26'01" |
17 | 04'56" | 01:30'57" |
18 | 04'54" | 01:35'51" |
19 | 04'49" | 01:40'40" |
20 | 04'52" | 01:45'32" |
21 | 05'05" | 01:50'37" |
22 | 04'40" | 01:55'17" |
23 | 08'26" | 02:03'43" |
24 | 04'47" | 02:08'30" |
25 | 04'47" | 02:13'17" |
26 | 04'38" | 02:17'55" |
27 | 04'43" | 02:22'38" |
28 | 04'41" | 02:27'19" |
29 | 05'38" | 02:32'57" |
30 | 04'28" | 02:37'25" |
30.2 | 04'21" | 02:38'10" |