4.5 km | 00:29:57 | 06:40/km日期: 2024-05-02 19:11 - 平均心率: 165 - 卡路里: 338 Cal - 平均步頻: 170 - 溫度: 21°C - 濕度: 83.2
Pace: 05'59" / 06'10" / 06'18" / 06'11" / 10'51" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'24" (+00'10") | 410 / 410 |
2 | | 25'04" (+20'50") | 40 / 449 |
3 | | 04'19" (+00'05") | 400 / 850 |
4 | | 20'09" (+15'55") | 50 / 900 |
5 | | 04'29" (+00'15") | 400 / 1300 |
6 | | 34'39" (+30'25") | 30 / 1330 |
7 | | 04'18" (+00'04") | 400 / 1730 |
8 | | 34'31" (+30'17") | 30 / 1760 |
9 | | 04'17" (+00'03") | 410 / 2170 |
10 | | 24'31" (+20'17") | 50 / 2219 |
11 | | 04'14" | 410 / 2630 |
12 | | 29'39" (+25'25") | 40 / 2670 |
13 | | 04'15" (+00'01") | 410 / 3080 |
14 | | 23'17" (+19'03") | 50 / 3130 |
15 | | 04'28" (+00'14") | 400 / 3530 |
16 | | 18'28" (+14'14") | 60 / 3590 |
17 | | 04'21" (+00'07") | 410 / 4000 |
18 | | 33'33" (+29'19") | 40 / 4040 |
19 | | 04'29" (+00'15") | 400 / 4440 |
20 | | 43'29" (+39'15") | 50 / 4490 |
400M: 108’
rest: 60’
課表12趟(只跑了10趟就頭暈休息)
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 115~140 | 65~79% |
2:M馬拉松配速區 | 140~158 | 79~89% |
3:T乳酸耐力區 | 158~163 | 89~92% |
4:A無氧耐力區 | 163~173 | 92~97.5% |
5:I最大耗氧區 | 173~178 | 97.5~100% |
最大心率為178 點此去設定最大心率 |
5月累積里程 :
76.43 km adidas Boston 12 累積 :
323.6 kmTCX 2.0 上傳 | 8 months ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'59" | 00:05'59" |
2 | 06'10" | 00:12'09" |
3 | 06'18" | 00:18'27" |
4 | 06'11" | 00:24'38" |
4.5 | 10'51" | 00:29'57" |