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日本語
Timex
®
Ironman
®
SLEEK
250-Lap Watch
トレ ヒント
SLEEK
250は、加速まは減速した方がよには
えるム音で知せるに、
る こ と も で き ま
ペース
と は
1 イルまた 1km かか時間
(分) のす。 グ中は の向上を
るために レース ペース少しめに
ース 定してもよいでしう。 レースかっ
区間のを挽回めや 最初か過ぎ
バーンアトをするのをために ペースを調 すると
ょう
機能を使て目標のを設定
ればスが速すぎる遅すぎるき、たは目
標ペーに達したに、 チがアム音で知
くれ
トレ
に運動するの間に緩やかなペースで運動す
回復区間を挟むにかつ長時間、
グでになす。 有酸素運動無酸素
運動を組み合わ 次のな点で役立
• 運動 心臓血管系筋肉の持久力、許容
限度なを向上る。
• 体の乳酸代謝を速め
• のリス らす
それぞれ
8 つのインターバルで成した、 2 つの
ル運動を設定すいで
なインタバル運動は、 が具体的
な目標の達成にに設定必要が
例えば、 持久力をためグで
ば、いペスで運動区間を
3 から 6 繰り返
各区間の
1 分間の回復区間を入れる
典型的な
1 ル (1.6km) 運動を設定
も一です
る い 、 ス ピ ー ド を さ せ
8 つの運
区間をすべて使て、
4 x 400m 4 ット 走 る
いで区間 (ス時の
より )
4 回繰し、各区間の後2 分間の
回復区間を入れるので
注意: 前のンで説明た時間、 運動
なる例に過ぎません。プログラムを始める前に
は、主治医に相談し、 あなた運動確認
ください
中文
Timex
®
Ironman
®
SLEEK
250-Lap 手表锻炼技巧
你可使用 SLEEK
250 手表设置目标步速,手表会
发出清晰的提示音让你知道何时加速或减速。
步速
步速是指跑一英里或一公里的分钟数值。锻炼时,
你可将步速设定比参加比赛的步速稍快,以训练速
度的增加。当比赛时,你可调整步速以递补落后
的情况或避免起步时太快以至消耗能量。
使用目标步速功能来设定步速,如果你跑太快、太
慢或速度正常,手表都会发出鸣音提醒你。
锻炼
在激烈的活动过程中适当的以轻量活动带来的恢
复过程穿插训练可帮助锻炼增加强度和延长活动
过程。以这种方式结合有氧和无氧运动可帮助你:
• 锻炼目标达到速度的提升、提高心肺功能和强
壮肌肉耐力、发挥最大潜能或其它目标。
• 增快乳酸在身体里的代谢过程
• 降低受伤的风险
你可设定最多两个独立的间隔锻炼数据存储,每
一个最多还可以再设定到 8 个间隔锻炼数据存储。
为了达到特定的锻炼目标,你应当设定好这些间隔
锻炼数据。譬如,想锻炼耐力,你可设定 1 英里重
复锻炼的传统方式:重复 3 6 次快速活动间隔穿
1 分钟恢复的过程。
Timex
®
Ironman
®
SLEEK
250-Lap Watch
Training Tips
You can set the SLEEK
250 target pacer to give clear audible
alerts that let you know when to speed up or slow down.
PACE
Pace is the number of minutes it takes you to run one mile
or kilometer. While training, you can set a pace slightly faster
than your race pace to build speed. When you are racing, you
can adjust your pace to make up for slow miles or avoid burn-
out from starting out too fast.
Use the Target pacer feature to set a pace goal, and the watch
will alert you if you’re running too fast, too slow or on pace.
Pace Reference Chart
TARGET PACE Mile Time
Mile
Time
KM
Time
5K 10K Half
Marathon
Marathon
5:00 3:06 0:15:32 0:31:04 1:05:33 2:11:05
5:30 3:25 0:17:05 0:34:10 1:12:06 2:24:11
6:00 3:43 0:18:38 0:37:17 1:18:39 2:37:17
6:30 4:02 0:20:11 0:40:24 1:25:12 2:50:23
7:00 4:20 0:21:44 0:43:30 1:31:45 3:03:29
7:30 4:39 0:23:17 0:46:36 1:38:18 3:16:35
8:00 4:58 0:24:50 0:49:42 1:44:51 3:29:41
8:30 5:16 0:26:23 0:52:48 1:51:24 3:42:47
9:00 5:35 0:27:56 0:55:54 1:57:57 3:55:53
9:30 5:54 0:29:29 0:59:00 2:04:30 4:08:59
10:00 6:12 0:31:02 1:02:06 2:11:03 4:22:05
11:00 6:50 0:34:08 1:08:18 2:24:09 4:48:17
12:00 7:27 0:37:14 1:14:30 2:37:15 5:14:29
13:00 8:04 0:40:20 1:20:42 2:50:21 5:40:41
14:00 8:41 0:43:26 1:26:54 3:03:27 6:06:53
TRAINING
Intense periods of activity interspersed with recovery periods
of slower activity help you train more intensely and for longer
periods. Combining aerobic and anaerobic activity in this way
helps you:
• Targetworkouts forimproving speed,cardiovascularand
muscular endurance, threshold, or other goal.
• Speedupyourbody’sprocessingoflacticacid
• Reducetheriskofinjury
You can set up 2 separate interval workouts, each with up
to 8 intervals.
You should set up these interval workouts to train for a specific
goal. To train for endurance, for example, you might set up a
classic 1-mile repeat workout: 3 to 6 repetitions of one fast
interval interspersed with 1-minute recovery periods.
Or, to train for speed, you might run sets of 4 x 400m, using
all 8 intervals in the workout: 4 repetitions consisting of fast
intervals (at slightly more than your race pace), each followed
by a 2-minute recovery period.
NOTE: Times, speeds, and workouts described in the prior
sections are examples only. Consult your doctor before
beginning an exercise program to confirm a workout plan that
is right for you.
D
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C
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1
THE INFORMATION CONTAINED IN THIS
DRAWING IS THE SOLE PROPERTY OF
<INSERT COMPANY NAME HERE>. ANY
REPRODUCTION IN PART OR AS A WHOLE
WITHOUT THE WRITTEN PERMISSION OF
<INSERT COMPANY NAME HERE> IS
PROHIBITED.
PROPRIETARY AND CONFIDENTIAL
NEXT ASSY
USED ON
APPLICATION
DIMENSIONS ARE IN INCHES
TOLERANCES:
FRACTIONAL
ANGULAR: MACH
BEND
TWO PLACE DECIMAL
THREE PLACE DECIMAL
INTERPRET GEOMETRIC
TOLERANCING PER:
MATERIAL
FINISH
DRAWN
CHECKED
ENG APPR.
MFG APPR.
Q.A.
COMMENTS:
DATE
NAME
TITLE:
SIZE
B
DWG. NO.
REV
WEIGHT:
SCALE: 1:1
UNLESS OTHERWISE SPECIFIED:
SHEET 1 OF 1
990095534-01
DO NOT SCALE DRAWING
Sleek 250 Lap 6 Panel
Quick Start Guide
TIMEX
12.6”
Accordian fold
2.75”
Same material and laminations and print specification as part number 509-095003
4 color /1 color
For Quotation
3


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