10.5 km | 01:03:23 | 06:03/km日期: 2019-04-09 19:54 - 平均心率: 142 - 卡路里: 484 Cal - 平均步頻: 172 - 溫度: 27°C - 濕度: 82% - PM2.5: 良好(8)
Pace: 07'18" / 06'27" / 06'06" / 11'49" / 05'43" / 05'51" / 05'51" / 08'58" / 05'53" / 06'36" / 06'18" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'18" (+03'29") | 1000 / 1000 |
2 | | 06'26" (+02'37") | 1000 / 2000 |
3 | | 06'06" (+02'17") | 1000 / 3000 |
4 | | 05'42" (+01'53") | 20 / 3020 |
5 | | 03'58" (+00'09") | 400 / 3420 |
6 | | 10'52" (+07'03") | 137 / 3557 |
7 | | 03'53" (+00'04") | 400 / 3957 |
8 | | 11'04" (+07'15") | 135 / 4093 |
9 | | 04'01" (+00'12") | 400 / 4493 |
10 | | 08'56" (+05'07") | 167 / 4661 |
11 | | 03'49" | 400 / 5061 |
12 | | 11'18" (+07'29") | 132 / 5193 |
13 | | 03'52" (+00'03") | 400 / 5593 |
14 | | 11'07" (+07'18") | 134 / 5728 |
15 | | 03'52" (+00'03") | 400 / 6128 |
16 | | 10'56" (+07'07") | 137 / 6265 |
17 | | 03'59" (+00'10") | 400 / 6665 |
18 | | 11'11" (+07'22") | 133 / 6799 |
19 | | 03'51" (+00'02") | 400 / 7199 |
20 | | 09'08" (+05'19") | 163 / 7363 |
21 | | 03'59" (+00'10") | 400 / 7763 |
22 | | 09'40" (+05'51") | 155 / 7918 |
23 | | 04'02" (+00'13") | 400 / 8318 |
24 | | 07'04" (+03'15") | 79 / 8398 |
25 | | 06'35" (+02'46") | 1000 / 9398 |
26 | | 06'31" (+02'42") | 1000 / 10398 |
27 | | 07'11" (+03'22") | 69 / 10468 |
最近幾場賽事驚覺心肺能力Down到不行,每次想練強度身體都跟我說NO每次都跟他妥協,再不練恐怕就回不去了
今日10k自行加料先來個低強度間歇,看能否日漸加速
96秒内/400間×10趟
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~138 | 65~79% |
2:M馬拉松配速區 | 138~155 | 79~89% |
3:T乳酸耐力區 | 155~161 | 89~92% |
4:A無氧耐力區 | 161~170 | 92~97.5% |
5:I最大耗氧區 | 170~175 | 97.5~100% |
最大心率為175 點此去設定最大心率 |
4月累積里程 :
217.68 km ASICS TARTHERZEAL 累積 :
2695.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'18" | 00:07'18" |
2 | 06'27" | 00:13'45" |
3 | 06'06" | 00:19'51" |
4 | 11'49" | 00:31'40" |
5 | 05'43" | 00:37'23" |
6 | 05'51" | 00:43'14" |
7 | 05'51" | 00:49'05" |
8 | 08'58" | 00:58'03" |
9 | 05'53" | 01:03'56" |
10 | 06'36" | 01:10'32" |
10.5 | 06'20" | 01:13'30" |