15.0 km | 01:19:36 | 05:18/km日期: 2024-11-12 17:30 - 平均心率: 156 - 卡路里: 1002 Cal - 平均步頻: 180 - 溫度: 25°C - 濕度: 88.7
Pace: 06'07" / 05'55" / 05'40" / 05'24" / 05'10" / 04'55" / 04'40" / 04'27" / 04'41" / 04'55" / 05'13" / 05'25" / 05'29" / 05'41" / 588'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'07" (+01'41") | 1000 / 1000 |
| 2 | | 05'54" (+01'28") | 1000 / 2000 |
| 3 | | 05'39" (+01'13") | 1000 / 3000 |
| 4 | | 05'24" (+00'58") | 1000 / 4000 |
| 5 | | 05'09" (+00'43") | 1000 / 5000 |
| 6 | | 04'54" (+00'28") | 1000 / 6000 |
| 7 | | 04'40" (+00'14") | 1000 / 7000 |
| 8 | | 04'26" | 1000 / 8000 |
| 9 | | 04'41" (+00'15") | 1000 / 9000 |
| 10 | | 04'55" (+00'29") | 1000 / 10000 |
| 11 | | 05'12" (+00'46") | 1000 / 11000 |
| 12 | | 05'25" (+00'59") | 1000 / 12000 |
| 13 | | 05'28" (+01'02") | 1000 / 13000 |
| 14 | | 05'41" (+01'15") | 1000 / 14000 |
| 15 | | 05'52" (+01'26") | 1000 / 15000 |
| 16 | | 05'54" (+01'28") | 6 / 15006 |
明後休息兩天，今天操一下
漸速、漸緩訓練
6‘15">4'30">6'00"
最後3K煞車煞不住……
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
11月累積里程 : 300.00 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'07" | 00:06'07" |
| 2 | 05'55" | 00:12'02" |
| 3 | 05'40" | 00:17'42" |
| 4 | 05'24" | 00:23'06" |
| 5 | 05'10" | 00:28'16" |
| 6 | 04'55" | 00:33'11" |
| 7 | 04'40" | 00:37'51" |
| 8 | 04'27" | 00:42'18" |
| 9 | 04'41" | 00:46'59" |
| 10 | 04'55" | 00:51'54" |
| 11 | 05'13" | 00:57'07" |
| 12 | 05'25" | 01:02'32" |
| 13 | 05'29" | 01:08'01" |
| 14 | 05'41" | 01:13'42" |
| 15.0 | 05'50" | 01:19'35" |
展開計圈分析
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