17.0 km | 01:36:42 | 05:40/km日期: 2016-10-25 18:42 - 平均心率: 164 - 卡路里: 1041 Cal - 平均步頻: 168 - 溫度: 28°C - 濕度: 66%
Pace: 04'46" / 06'05" / 05'15" / 05'30" / 05'30" / 05'34" / 05'36" / 05'44" / 05'39" / 05'54" / 05'44" / 05'58" / 05'46" / 05'57" / 15'34" / 06'14" / 06'45" / 06'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'45" | 1000 / 1000 |
2 | | 05'00" (+00'15") | 1000 / 2000 |
3 | | 05'15" (+00'30") | 1000 / 3000 |
4 | | 05'29" (+00'44") | 1000 / 4000 |
5 | | 05'30" (+00'45") | 1000 / 5000 |
6 | | 05'33" (+00'48") | 1000 / 6000 |
7 | | 05'36" (+00'51") | 1000 / 7000 |
8 | | 05'43" (+00'58") | 1000 / 8000 |
9 | | 05'39" (+00'54") | 1000 / 9000 |
10 | | 05'53" (+01'08") | 1000 / 10000 |
11 | | 05'43" (+00'58") | 1000 / 11000 |
12 | | 05'58" (+01'13") | 1000 / 12000 |
13 | | 05'46" (+01'01") | 1000 / 13000 |
14 | | 05'57" (+01'12") | 1000 / 14000 |
15 | | 06'24" (+01'39") | 1000 / 15000 |
16 | | 06'03" (+01'18") | 1000 / 16000 |
17 | | 06'14" (+01'29") | 1000 / 17000 |
18 | | 06'59" (+02'14") | 15 / 17015 |
禮拜天深蹲硬舉幾組後,到今天屁股仍然很痠。原本計畫跑個30K以上,但起跑後感覺不是很順,不勉強吃完這距離。跑完17K後就草草結束今天練習。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 117~142 | 65~79% |
2:M馬拉松配速區 | 142~160 | 79~89% |
3:T乳酸耐力區 | 160~165 | 89~92% |
4:A無氧耐力區 | 165~175 | 92~97.5% |
5:I最大耗氧區 | 175~180 | 97.5~100% |
最大心率為180 點此去設定最大心率 |
10月累積里程 : 211.52 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'46" | 00:04'46" |
2 | 06'05" | 00:10'51" |
3 | 05'15" | 00:16'06" |
4 | 05'30" | 00:21'36" |
5 | 05'30" | 00:27'06" |
6 | 05'34" | 00:32'40" |
7 | 05'36" | 00:38'16" |
8 | 05'44" | 00:44'00" |
9 | 05'39" | 00:49'39" |
10 | 05'54" | 00:55'33" |
11 | 05'44" | 01:01'17" |
12 | 05'58" | 01:07'15" |
13 | 05'46" | 01:13'01" |
14 | 05'57" | 01:18'58" |
15 | 15'34" | 01:34'32" |
16 | 06'14" | 01:40'46" |
17 | 06'45" | 01:47'31" |
17.0 | 06'19" | 01:47'37" |