9.9 km | 00:59:17 | 06:00/km日期: 2016-10-18 19:09 - 平均心率: 143 - 卡路里: 611 Cal - 平均步頻: 172 - 溫度: 27°C - 濕度: 74%
Pace: 05'08" / 06'34" / 05'05" / 06'49" / 05'24" / 07'11" / 06'49" / 05'12" / 06'45" / 05'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'51" (+00'22") | 500 / 500 |
| 2 | | 11'54" (+08'25") | 167 / 667 |
| 3 | | 03'35" (+00'06") | 500 / 1167 |
| 4 | | 13'44" (+10'15") | 145 / 1313 |
| 5 | | 03'33" (+00'04") | 500 / 1813 |
| 6 | | 13'59" (+10'30") | 142 / 1956 |
| 7 | | 03'43" (+00'14") | 500 / 2456 |
| 8 | | 11'50" (+08'21") | 169 / 2625 |
| 9 | | 03'41" (+00'12") | 500 / 3125 |
| 10 | | 16'38" (+13'09") | 120 / 3245 |
| 11 | | 03'40" (+00'11") | 500 / 3745 |
| 12 | | 15'14" (+11'45") | 131 / 3876 |
| 13 | | 03'40" (+00'11") | 500 / 4376 |
| 14 | | 22'10" (+18'41") | 90 / 4466 |
| 15 | | 03'34" (+00'05") | 500 / 4966 |
| 16 | | 13'33" (+10'04") | 147 / 5114 |
| 17 | | 03'29" | 500 / 5614 |
| 18 | | 21'54" (+18'25") | 91 / 5705 |
| 19 | | 03'38" (+00'09") | 500 / 6205 |
| 20 | | 16'55" (+13'26") | 118 / 6323 |
| 21 | | 03'34" (+00'05") | 500 / 6823 |
| 22 | | 23'05" (+19'36") | 86 / 6910 |
| 23 | | 03'29" | 500 / 7410 |
| 24 | | 18'35" (+15'06") | 107 / 7518 |
| 25 | | 03'33" (+00'04") | 500 / 8018 |
| 26 | | 19'28" (+15'59") | 102 / 8120 |
| 27 | | 03'40" (+00'11") | 500 / 8620 |
| 28 | | 15'23" (+11'54") | 129 / 8750 |
| 29 | | 03'36" (+00'07") | 500 / 9250 |
| 30 | | 19'07" (+15'38") | 104 / 9355 |
| 31 | | 03'39" (+00'10") | 500 / 9855 |
| 32 | | 12'27" (+08'58") | 22 / 9877 |
[教練～今天練什麼]-河濱500m間歇練習
熱身2K
主課表
500m x 16趟
P:90''/400m R:120''
紀錄如下
115''107''106''111''111''
110''110''107''104''109''
107''104''106''110''108''
109''
緩跑收操2.8K
今天第一次在河濱練間歇
利用每500m的里程標示牌來練習
途中還遇到認識的跑友加入一起練跑
今天謝謝鍾教練、阿Sir小施、狄龍一起練跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 112~136 | 65~79% |
| 2:M馬拉松配速區 | 136~153 | 79~89% |
| 3:T乳酸耐力區 | 153~159 | 89~92% |
| 4:A無氧耐力區 | 159~168 | 92~97.5% |
| 5:I最大耗氧區 | 168~173 | 97.5~100% |
| 最大心率為173 點此去設定最大心率 |
10月累積里程 : 323.22 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'08" | 00:05'08" |
| 2 | 06'34" | 00:11'42" |
| 3 | 05'05" | 00:16'47" |
| 4 | 06'49" | 00:23'36" |
| 5 | 05'24" | 00:29'00" |
| 6 | 07'11" | 00:36'11" |
| 7 | 06'49" | 00:43'00" |
| 8 | 05'12" | 00:48'12" |
| 9 | 06'45" | 00:54'57" |
| 9.9 | 05'41" | 00:59'57" |
展開計圈分析
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