17.1 km | 01:17:04 | 04:30/km日期: 2019-03-23 15:46 - 地點: 中興國中操場 - 天氣: 多雲,微雨 - 平均心率: 158 - 卡路里: 877 Cal - 總步數: 14464 - 平均步頻: 187 - 平均步幅: 118 cm - 溫度: 16°C - 濕度: 73% - PM2.5: 良好(8)
Pace: 04'12" / 04'32" / 04'20" / 04'04" / 04'16" / 05'12" / 04'27" / 04'36" / 04'40" / 04'36" / 04'40" / 04'37" / 04'56" / 04'17" / 04'20" / 04'19" / 04'15" / 06'49" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 04'11" (+00'21") | 1001 / 1001 | 187 / 127 |
2 | | 04'32" (+00'42") | 1001 / 2003 | 189 / 116 |
3 | | 04'20" (+00'30") | 1000 / 3003 | 191 / 120 |
4 | | 04'54" (+01'04") | 173 / 3176 | 185 / 109 |
5 | | 03'54" (+00'04") | 901 / 4077 | 193 / 132 |
6 | | 08'31" (+04'41") | 25 / 4103 | 147 / 79 |
7 | | 09'48" (+05'58") | 6 / 4109 | 180 / 56 |
8 | | 08'37" (+04'47") | 17 / 4127 | 173 / 66 |
9 | | 04'04" (+00'14") | 897 / 5024 | 193 / 127 |
10 | | 11'26" (+07'36") | 87 / 5112 | 130 / 67 |
11 | | 04'36" (+00'46") | 902 / 6014 | 182 / 118 |
12 | | 10'03" (+06'13") | 99 / 6114 | 178 / 55 |
13 | | 03'50" | 901 / 7016 | 196 / 132 |
14 | | 11'25" (+07'35") | 87 / 7103 | 118 / 74 |
15 | | 03'56" (+00'06") | 900 / 8004 | 196 / 129 |
16 | | 11'17" (+07'27") | 88 / 8092 | 136 / 65 |
17 | | 04'03" (+00'13") | 902 / 8994 | 196 / 125 |
18 | | 10'37" (+06'47") | 94 / 9088 | 120 / 78 |
19 | | 03'57" (+00'07") | 900 / 9989 | 196 / 128 |
20 | | 11'28" (+07'38") | 87 / 10076 | 142 / 61 |
21 | | 04'02" (+00'12") | 902 / 10979 | 196 / 126 |
22 | | 11'23" (+07'33") | 87 / 11067 | 152 / 57 |
23 | | 03'58" (+00'08") | 901 / 11968 | 195 / 128 |
24 | | 12'48" (+08'58") | 78 / 12046 | 168 / 46 |
25 | | 04'18" (+00'28") | 1001 / 13048 | 193 / 119 |
26 | | 04'17" (+00'27") | 1003 / 14051 | 193 / 120 |
27 | | 04'20" (+00'30") | 1002 / 15053 | 194 / 118 |
28 | | 04'23" (+00'33") | 1003 / 16056 | 194 / 117 |
29 | | 04'16" (+00'26") | 1002 / 17059 | 194 / 120 |
30 | | 04'50" (+01'00") | 44 / 17104 | 175 / 117 |
今天第一次照錶操課間歇練習,暖身3k,間歇900m(約300m*3)*9(每趟休息60s),最後緩跑約5k,而其它里程1k多,這次每趟休息60s有點短,下回要改為至少90s~120s
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 104~126 | 65~79% |
2:M馬拉松配速區 | 126~142 | 79~89% |
3:T乳酸耐力區 | 142~147 | 89~92% |
4:A無氧耐力區 | 147~156 | 92~97.5% |
5:I最大耗氧區 | 156~160 | 97.5~100% |
最大心率為160 點此去設定最大心率 |
3月累積里程 :
361.62 km ![](images/shoe.png)
999迪卡儂Kalenji 41 累積 :
1469.7 kmMW Watch 上傳 | 5 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'12" | 00:04'12" |
2 | 04'32" | 00:08'44" |
3 | 04'20" | 00:13'04" |
4 | 04'04" | 00:17'08" |
5 | 04'16" | 00:21'24" |
6 | 05'12" | 00:26'36" |
7 | 04'27" | 00:31'03" |
8 | 04'36" | 00:35'39" |
9 | 04'40" | 00:40'19" |
10 | 04'36" | 00:44'55" |
11 | 04'40" | 00:49'35" |
12 | 04'37" | 00:54'12" |
13 | 04'56" | 00:59'08" |
14 | 04'17" | 01:03'25" |
15 | 04'20" | 01:07'45" |
16 | 04'19" | 01:12'04" |
17 | 04'15" | 01:16'19" |
17.1 | 07'03" | 01:17'04" |