11.2 km | 00:53:29 | 04:46/km日期: 2020-03-19 05:06 - 地點: 國立清華大學南大校區 - 天氣: 還行偏溫暖 - 平均心率: 168 - 卡路里: 780 Cal - 平均步頻: 188 - 溫度: 19°C - 濕度: 89%
Pace: 04'54" / 04'46" / 04'45" / 04'44" / 04'44" / 04'45" / 04'47" / 04'45" / 04'50" / 04'46" / 04'45" / 04'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'57" (+00'17") | 392 / 392 |
2 | | 04'51" (+00'11") | 395 / 787 |
3 | | 04'50" (+00'10") | 396 / 1184 |
4 | | 04'47" (+00'07") | 396 / 1580 |
5 | | 04'42" (+00'02") | 397 / 1977 |
6 | | 04'44" (+00'04") | 397 / 2374 |
7 | | 04'45" (+00'05") | 393 / 2768 |
8 | | 04'43" (+00'03") | 400 / 3168 |
9 | | 04'47" (+00'07") | 396 / 3565 |
10 | | 04'42" (+00'02") | 400 / 3965 |
11 | | 04'42" (+00'02") | 398 / 4364 |
12 | | 04'46" (+00'06") | 395 / 4759 |
13 | | 04'47" (+00'07") | 198 / 4958 |
14 | | 04'45" (+00'05") | 598 / 5556 |
15 | | 04'45" (+00'05") | 396 / 5953 |
16 | | 04'41" (+00'01") | 402 / 6356 |
17 | | 04'51" (+00'11") | 398 / 6754 |
18 | | 04'43" (+00'03") | 398 / 7153 |
19 | | 04'43" (+00'03") | 398 / 7552 |
20 | | 04'48" (+00'08") | 398 / 7950 |
21 | | 04'56" (+00'16") | 394 / 8344 |
22 | | 04'48" (+00'08") | 397 / 8742 |
23 | | 04'40" | 402 / 9145 |
24 | | 04'47" (+00'07") | 394 / 9540 |
25 | | 04'47" (+00'07") | 399 / 9939 |
26 | | 04'46" (+00'06") | 397 / 10337 |
27 | | 04'46" (+00'06") | 398 / 10736 |
28 | | 04'44" (+00'04") | 398 / 11134 |
29 | | 04'16" | 76 / 11210 |
7 Miles Tempo, target pace 4:45~4:50(114~116s/400m)
1st 5km: 23:42
2nd 5km: 23:47
10km PB: 47:29
1~14圈:26:33
15~28圈:26:37
後記:今天有操到,跑完早上上班一直處於高心跳狀態(比平常高很多,也有覺得比較喘),但其實今天的power、速度和總時間沒有和上星期差很多,有可能最近真的睡太少造成......囧
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 |
3月累積里程 :
252.45 km Nike Zoom Fly Flyknit 累積 :
1292.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'54" | 00:04'54" |
2 | 04'46" | 00:09'40" |
3 | 04'45" | 00:14'25" |
4 | 04'44" | 00:19'09" |
5 | 04'44" | 00:23'53" |
6 | 04'45" | 00:28'38" |
7 | 04'47" | 00:33'25" |
8 | 04'45" | 00:38'10" |
9 | 04'50" | 00:43'00" |
10 | 04'46" | 00:47'46" |
11 | 04'45" | 00:52'31" |
11.2 | 04'39" | 00:53'30" |