22.5 km | 02:07:32 | 05:39/km日期: 2020-01-12 06:15 - 地點: 雙溪到關渡來回 - 天氣: 陰 - 平均心率: 164 - 卡路里: 1407 Cal - 平均步頻: 180 - 溫度: 16°C - 濕度: 75%
Pace: 06'09" / 05'49" / 05'56" / 05'50" / 05'45" / 06'02" / 05'52" / 05'52" / 05'40" / 05'52" / 05'42" / 05'44" / 05'37" / 05'29" / 05'35" / 05'33" / 05'17" / 05'20" / 05'30" / 05'17" / 05'17" / 05'27" / 05'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'08" (+00'52") | 1000 / 1000 |
2 | | 05'49" (+00'33") | 1000 / 2000 |
3 | | 05'55" (+00'39") | 1000 / 3000 |
4 | | 05'50" (+00'34") | 1000 / 4000 |
5 | | 05'44" (+00'28") | 1000 / 5000 |
6 | | 06'02" (+00'46") | 1000 / 6000 |
7 | | 05'52" (+00'36") | 1000 / 7000 |
8 | | 05'52" (+00'36") | 1000 / 8000 |
9 | | 05'39" (+00'23") | 1000 / 9000 |
10 | | 05'52" (+00'36") | 1000 / 10000 |
11 | | 05'42" (+00'26") | 1000 / 11000 |
12 | | 05'43" (+00'27") | 1000 / 12000 |
13 | | 05'36" (+00'20") | 1000 / 13000 |
14 | | 05'29" (+00'13") | 1000 / 14000 |
15 | | 05'34" (+00'18") | 1000 / 15000 |
16 | | 05'33" (+00'17") | 1000 / 16000 |
17 | | 05'16" | 1000 / 17000 |
18 | | 05'20" (+00'04") | 1000 / 18000 |
19 | | 05'29" (+00'13") | 1000 / 19000 |
20 | | 05'17" (+00'01") | 1000 / 20000 |
21 | | 05'17" (+00'01") | 1000 / 21000 |
22 | | 05'26" (+00'10") | 1000 / 22000 |
23 | | 05'44" (+00'28") | 516 / 22516 |
Long Run 16K+ T 6K
21K跑完時覺得還好,但過沒多久就反轉直下,回家看紀錄,因爲自己沒跑5:26,反而跑強度的5:20,跑T時心跳一下就跳過168-173的區間,直接進入無氧區間,這個區間大概5-6K就會暴了。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~148 | 65~79% |
2:M馬拉松配速區 | 148~167 | 79~89% |
3:T乳酸耐力區 | 167~172 | 89~92% |
4:A無氧耐力區 | 172~183 | 92~97.5% |
5:I最大耗氧區 | 183~188 | 97.5~100% |
最大心率為188 點此去設定最大心率 |
1月累積里程 :
240.32 km 鱷魚母子 3代(39)墨綠色 累積 :
885.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'09" | 00:06'09" |
2 | 05'49" | 00:11'58" |
3 | 05'56" | 00:17'54" |
4 | 05'50" | 00:23'44" |
5 | 05'45" | 00:29'29" |
6 | 06'02" | 00:35'31" |
7 | 05'52" | 00:41'23" |
8 | 05'52" | 00:47'15" |
9 | 05'40" | 00:52'55" |
10 | 05'52" | 00:58'47" |
11 | 05'42" | 01:04'29" |
12 | 05'44" | 01:10'13" |
13 | 05'37" | 01:15'50" |
14 | 05'29" | 01:21'19" |
15 | 05'35" | 01:26'54" |
16 | 05'33" | 01:32'27" |
17 | 05'17" | 01:37'44" |
18 | 05'20" | 01:43'04" |
19 | 05'30" | 01:48'34" |
20 | 05'17" | 01:53'51" |
21 | 05'17" | 01:59'08" |
22 | 05'27" | 02:04'35" |
22.5 | 05'42" | 02:07'32" |