12.0 km | 00:57:49 | 04:48/km日期: 2018-03-21 06:47 - 地點: 汐止綜合體育場 - 天氣: 陰。氣溫低 - 平均心率: 165 - 卡路里: 594 Cal - 平均步頻: 188 - PM2.5: 良好(5)
Pace: 04'54" / 04'51" / 04'46" / 04'51" / 04'53" / 04'55" / 04'58" / 04'51" / 04'46" / 04'49" / 04'45" / 04'28" / 03'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'54" (+00'26") | 1000 / 1000 |
2 | | 04'50" (+00'22") | 1000 / 2000 |
3 | | 04'45" (+00'17") | 1000 / 3000 |
4 | | 04'50" (+00'22") | 1000 / 4000 |
5 | | 04'53" (+00'25") | 1000 / 5000 |
6 | | 04'54" (+00'26") | 1000 / 6000 |
7 | | 04'58" (+00'30") | 1000 / 7000 |
8 | | 04'50" (+00'22") | 1000 / 8000 |
9 | | 04'46" (+00'18") | 1000 / 9000 |
10 | | 04'48" (+00'20") | 1000 / 10000 |
11 | | 04'45" (+00'17") | 1000 / 11000 |
12 | | 04'28" | 1000 / 12000 |
13 | | 02'57" | 8 / 12008 |
操場甜甜圈,預計配速4'55"~4'50",最後3K加速,跑完拉筋,拉單槓,收工!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~151 | 65~79% |
2:M馬拉松配速區 | 151~170 | 79~89% |
3:T乳酸耐力區 | 170~176 | 89~92% |
4:A無氧耐力區 | 176~187 | 92~97.5% |
5:I最大耗氧區 | 187~192 | 97.5~100% |
最大心率為192 點此去設定最大心率 |
3月累積里程 : 128.42 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'54" | 00:04'54" |
2 | 04'51" | 00:09'45" |
3 | 04'46" | 00:14'31" |
4 | 04'51" | 00:19'22" |
5 | 04'53" | 00:24'15" |
6 | 04'55" | 00:29'10" |
7 | 04'58" | 00:34'08" |
8 | 04'51" | 00:38'59" |
9 | 04'46" | 00:43'45" |
10 | 04'49" | 00:48'34" |
11 | 04'45" | 00:53'19" |
12 | 04'28" | 00:57'47" |
12.0 | 04'09" | 00:57'49" |