11.2 km | 00:42:21 | 03:45/km日期: 2016-08-08 19:07 - 地點: 台北田徑場 - 平均心率: 154 - 卡路里: 696 Cal - 平均步頻: 188 - 溫度: 30°C - 濕度: 76%
Pace: 04'01" / 07'35" / 03'50" / 03'45" / 07'58" / 10'48" / 07'29" / 06'40" / 08'52" / 12'07" / 23'13" / 04'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'59" (+00'56") | 375 / 375 |
| 2 | | 03'55" (+00'52") | 405 / 781 |
| 3 | | 03'54" (+00'51") | 396 / 1177 |
| 4 | | 03'46" (+00'43") | 400 / 1578 |
| 5 | | 03'38" (+00'35") | 406 / 1984 |
| 6 | | 03'51" (+00'48") | 399 / 2383 |
| 7 | | 03'58" (+00'55") | 397 / 2781 |
| 8 | | 03'44" (+00'41") | 415 / 3196 |
| 9 | | 03'50" (+00'47") | 400 / 3596 |
| 10 | | 03'40" (+00'37") | 403 / 3999 |
| 11 | | 03'49" (+00'46") | 408 / 4408 |
| 12 | | 03'49" (+00'46") | 401 / 4810 |
| 13 | | 03'42" (+00'39") | 408 / 5218 |
| 14 | | 03'52" (+00'49") | 399 / 5617 |
| 15 | | 03'42" (+00'39") | 407 / 6025 |
| 16 | | 03'32" (+00'29") | 410 / 6436 |
| 17 | | 03'46" (+00'43") | 407 / 6843 |
| 18 | | 03'45" (+00'42") | 407 / 7251 |
| 19 | | 03'27" (+00'24") | 418 / 7669 |
| 20 | | 03'46" (+00'43") | 405 / 8075 |
| 21 | | 03'37" (+00'34") | 415 / 8490 |
| 22 | | 03'38" (+00'35") | 399 / 8889 |
| 23 | | 03'37" (+00'34") | 406 / 9295 |
| 24 | | 03'28" (+00'25") | 420 / 9715 |
| 25 | | 03'22" (+00'19") | 396 / 10112 |
| 26 | | 03'03" | 413 / 10526 |
| 27 | | 04'37" (+01'34") | 725 / 11251 |
[教練～今天練什麼]-漸速跑間歇練習
熱身1K
主課表
漸速跑
2000m x 2趟 P:98''96''94''92''90''
1600m x 2趟 P:96''94''92''90''
1200m x 2趟 P:94''92''90''
800m x 2趟 P:90''88''
400m x 2趟 P:88''
R:150''
紀錄如下
2000m
93''95''93''90''88''
92''94''93''92''89''
1600m
93''91''90'' 休
休 92''93''87''
1200m
92''92''86''
92''90'' 休
800m
87''88''
休 87''
400m
80''
76''
共10.4K AP 3'46''
今天雖然是父親節
各位爸爸的課表還是很豐盛
沒有任何的優惠
相信各位爸爸今天都吃得很飽
今天謝謝神元哥、鍾教練、涂醫師、瑋琳、均均一起練跑
| 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 |
8月累積里程 : 203.67 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'01" | 00:04'01" |
| 2 | 07'35" | 00:11'36" |
| 3 | 03'50" | 00:15'26" |
| 4 | 03'45" | 00:19'11" |
| 5 | 07'58" | 00:27'09" |
| 6 | 10'48" | 00:37'57" |
| 7 | 07'29" | 00:45'26" |
| 8 | 06'40" | 00:52'06" |
| 9 | 08'52" | 01:00'58" |
| 10 | 12'07" | 01:13'05" |
| 11 | 23'13" | 01:36'18" |
| 11.3 | 04'38" | 01:37'28" |
展開計圈分析
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