9.8 km | 01:05:40 | 06:42/km日期: 2017-12-13 19:10 - 地點: 九龍灣運動塲 - 平均心率: 151 - 卡路里: 670 Cal - 平均步頻: 142 - 溫度: 19°C - 濕度: 76%
Pace: 05'31" / 05'49" / 06'13" / 06'13" / 06'02" / 10'11" / 06'11" / 06'51" / 06'28" / 07'49" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'34" (+02'42") | 1329 / 1329 |
2 | | 03'52" | 794 / 2123 |
3 | | 13'57" (+10'05") | 213 / 2337 |
4 | | 04'08" (+00'16") | 795 / 3133 |
5 | | 11'58" (+08'06") | 265 / 3398 |
6 | | 04'13" (+00'21") | 782 / 4181 |
7 | | 13'07" (+09'15") | 205 / 4386 |
8 | | 04'13" (+00'21") | 802 / 5189 |
9 | | 16'27" (+12'35") | 482 / 5671 |
10 | | 04'17" (+00'25") | 788 / 6460 |
11 | | 13'40" (+09'48") | 196 / 6656 |
12 | | 04'24" (+00'32") | 794 / 7450 |
13 | | 11'32" (+07'40") | 337 / 7788 |
14 | | 04'24" (+00'32") | 804 / 8593 |
15 | | 14'07" (+10'15") | 217 / 8810 |
16 | | 04'44" (+00'52") | 791 / 9602 |
17 | | 17'18" (+13'26") | 187 / 9790 |
間歇跑鍛鍊 8隻x 800米 跑+休共@6min.
3:04, 3:17, 3:17, 3:23 大休
3:22, 3:29, 3:20, 3:44
不過今天跑完間歇跑,就冇力再跑均速跑😅
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 130~158 | 65~79% |
2:M馬拉松配速區 | 158~178 | 79~89% |
3:T乳酸耐力區 | 178~184 | 89~92% |
4:A無氧耐力區 | 184~195 | 92~97.5% |
5:I最大耗氧區 | 195~200 | 97.5~100% |
最大心率為200 點此去設定最大心率 |
12月累積里程 : 155.04 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'31" | 00:05'31" |
2 | 05'49" | 00:11'20" |
3 | 06'13" | 00:17'33" |
4 | 06'13" | 00:23'46" |
5 | 06'02" | 00:29'48" |
6 | 10'11" | 00:39'59" |
7 | 06'11" | 00:46'10" |
8 | 06'51" | 00:53'01" |
9 | 06'28" | 00:59'29" |
9.8 | 07'49" | 01:05'40" |