13.2 km | 01:01:11 | 04:37/km日期: 2016-04-11 18:02 - 地點: 畫圈圈 - 天氣: 快下雨 - 平均心率: 153 - 卡路里: 775 Cal - 平均步頻: 170 - 溫度: 20°C - 濕度: 88%
Pace: 04'46" / 04'21" / 04'09" / 04'10" / 03'55" / 07'11" / 03'58" / 03'57" / 03'59" / 03'57" / 11'18" / 04'19" / 03'58" / 04'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'39" (+00'51") | 453 / 453 |
2 | | 04'38" (+00'50") | 452 / 905 |
3 | | 04'29" (+00'41") | 470 / 1376 |
4 | | 04'19" (+00'31") | 461 / 1837 |
5 | | 04'17" (+00'29") | 455 / 2293 |
6 | | 04'11" (+00'23") | 456 / 2749 |
7 | | 04'05" (+00'17") | 1854 / 4604 |
8 | | 06'15" (+02'27") | 1385 / 5989 |
9 | | 03'56" (+00'08") | 918 / 6908 |
10 | | 03'59" (+00'11") | 454 / 7363 |
11 | | 03'55" (+00'07") | 462 / 7825 |
12 | | 03'59" (+00'11") | 458 / 8284 |
13 | | 04'04" (+00'16") | 450 / 8735 |
14 | | 03'54" (+00'06") | 461 / 9196 |
15 | | 03'59" (+00'11") | 454 / 9650 |
16 | | 03'48" | 460 / 10111 |
17 | | 03'54" (+00'06") | 455 / 10566 |
18 | | 12'26" (+08'38") | 408 / 10975 |
19 | | 04'08" (+00'20") | 455 / 11430 |
20 | | 04'15" (+00'27") | 898 / 12328 |
21 | | 04'04" (+00'16") | 458 / 12787 |
22 | | 04'27" (+00'39") | 454 / 13241 |
基本練習----跑5K走一圈,步頻亂 心跳高 跑不好提早收工
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~148 | 65~79% |
2:M馬拉松配速區 | 148~167 | 79~89% |
3:T乳酸耐力區 | 167~172 | 89~92% |
4:A無氧耐力區 | 172~183 | 92~97.5% |
5:I最大耗氧區 | 183~188 | 97.5~100% |
最大心率為188 點此去設定最大心率 |
4月累積里程 : 331.47 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'46" | 00:04'46" |
2 | 04'21" | 00:09'07" |
3 | 04'09" | 00:13'16" |
4 | 04'10" | 00:17'26" |
5 | 03'55" | 00:21'21" |
6 | 07'11" | 00:28'32" |
7 | 03'58" | 00:32'30" |
8 | 03'57" | 00:36'27" |
9 | 03'59" | 00:40'26" |
10 | 03'57" | 00:44'23" |
11 | 11'18" | 00:55'41" |
12 | 04'19" | 01:00'00" |
13 | 03'58" | 01:03'58" |
13.2 | 04'50" | 01:05'08" |