18.2 km | 01:29:43 | 04:55/km日期: 2024-11-28 06:04 - 平均心率: 151 - 卡路里: 1128 Cal - 平均步頻: 174 - 溫度: 14°C - 濕度: 82.1
Pace: 07'34" / 06'20" / 05'43" / 04'18" / 04'15" / 04'36" / 04'58" / 04'18" / 04'14" / 05'39" / 04'10" / 04'11" / 05'14" / 04'27" / 04'28" / 04'28" / 04'30" / 04'50" / 06'22" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'33" (+03'28") | 1000 / 1000 |
2 | | 06'20" (+02'15") | 1000 / 2000 |
3 | | 06'21" (+02'16") | 697 / 2697 |
4 | | 04'06" (+00'01") | 396 / 3093 |
5 | | 04'20" (+00'15") | 403 / 3497 |
6 | | 04'14" (+00'09") | 400 / 3897 |
7 | | 04'15" (+00'10") | 401 / 4299 |
8 | | 04'18" (+00'13") | 404 / 4704 |
9 | | 04'22" (+00'17") | 403 / 5108 |
10 | | 04'16" (+00'11") | 403 / 5511 |
11 | | 04'10" (+00'05") | 403 / 5914 |
12 | | 10'14" (+06'09") | 172 / 6086 |
13 | | 04'16" (+00'11") | 392 / 6478 |
14 | | 04'08" (+00'03") | 401 / 6880 |
15 | | 04'18" (+00'13") | 393 / 7273 |
16 | | 04'17" (+00'12") | 397 / 7671 |
17 | | 04'19" (+00'14") | 396 / 8067 |
18 | | 04'17" (+00'12") | 396 / 8464 |
19 | | 04'17" (+00'12") | 399 / 8863 |
20 | | 04'05" | 402 / 9266 |
21 | | 11'56" (+07'51") | 180 / 9446 |
22 | | 04'24" (+00'19") | 390 / 9837 |
23 | | 04'08" (+00'03") | 398 / 10235 |
24 | | 04'11" (+00'06") | 403 / 10639 |
25 | | 04'10" (+00'05") | 405 / 11044 |
26 | | 04'13" (+00'08") | 399 / 11444 |
27 | | 04'10" (+00'05") | 404 / 11848 |
28 | | 04'15" (+00'10") | 402 / 12251 |
29 | | 04'16" (+00'11") | 398 / 12649 |
30 | | 11'13" (+07'08") | 129 / 12778 |
31 | | 04'28" (+00'23") | 409 / 13187 |
32 | | 04'22" (+00'17") | 413 / 13601 |
33 | | 04'27" (+00'22") | 408 / 14010 |
34 | | 04'26" (+00'21") | 413 / 14423 |
35 | | 04'29" (+00'24") | 411 / 14835 |
36 | | 04'26" (+00'21") | 417 / 15253 |
37 | | 04'31" (+00'26") | 416 / 15670 |
38 | | 04'26" (+00'21") | 420 / 16090 |
39 | | 04'28" (+00'23") | 415 / 16506 |
40 | | 04'31" (+00'26") | 413 / 16919 |
41 | | 04'33" (+00'28") | 409 / 17329 |
42 | | 04'42" (+00'37") | 404 / 17734 |
43 | | 05'55" (+01'50") | 504 / 18238 |
3.2k*3(102")
天氣乾冷約14度,練習長漸歇3.2k*3,每圈配102秒(比預定快了2秒),中後段需要努力才能維持這配速,不容易找到放鬆點,三趟跑完降速跑5k。事後看紀錄出現久違的18x心率😅
每圈紀錄:
97 105 101 102 104 105 103 101
100 99 101 102 102 102 102 98
103 99 101 101 101 101 102 102
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 |
11月累積里程 :
351.33 km Nike Zoom Fly 5 累積 :
1297.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'34" | 00:07'34" |
2 | 06'20" | 00:13'54" |
3 | 05'43" | 00:19'37" |
4 | 04'18" | 00:23'55" |
5 | 04'15" | 00:28'10" |
6 | 04'36" | 00:32'46" |
7 | 04'58" | 00:37'44" |
8 | 04'18" | 00:42'02" |
9 | 04'14" | 00:46'16" |
10 | 05'39" | 00:51'55" |
11 | 04'10" | 00:56'05" |
12 | 04'11" | 01:00'16" |
13 | 05'14" | 01:05'30" |
14 | 04'27" | 01:09'57" |
15 | 04'28" | 01:14'25" |
16 | 04'28" | 01:18'53" |
17 | 04'30" | 01:23'23" |
18 | 04'50" | 01:28'13" |
18.2 | 06'21" | 01:29'44" |