30.8 km | 02:26:31 | 04:45/km日期: 2018-01-04 06:59 - 地點: 大漢橋環社子島往返 - 天氣: 晴 - 卡路里: 1577 Cal - 總步數: 26238 - 平均步頻: 179 - 平均步幅: 117 cm - 溫度: 20°C - 濕度: 79% - PM2.5: 良好(<2)
Pace: 03'54" / 04'35" / 04'40" / 04'27" / 04'34" / 04'36" / 04'36" / 04'33" / 04'30" / 04'17" / 04'17" / 04'36" / 04'31" / 04'35" / 04'36" / 04'45" / 04'44" / 04'50" / 04'36" / 06'25" / 04'59" / 04'40" / 04'45" / 04'44" / 04'45" / 04'48" / 04'55" / 04'56" / 05'15" / 04'54" / 04'57" / 00'19" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 04'37" (+00'22") | 1003 / 1003 | 178 / 120 |
2 | | 04'37" (+00'22") | 1007 / 2010 | 180 / 119 |
3 | | 04'34" (+00'19") | 1008 / 3019 | 180 / 121 |
4 | | 04'26" (+00'11") | 1004 / 4023 | 182 / 123 |
5 | | 04'30" (+00'15") | 1005 / 5028 | 185 / 119 |
6 | | 04'35" (+00'20") | 1004 / 6033 | 184 / 118 |
7 | | 04'32" (+00'17") | 1001 / 7034 | 183 / 120 |
8 | | 04'34" (+00'19") | 1002 / 8037 | 184 / 118 |
9 | | 04'27" (+00'12") | 1005 / 9042 | 181 / 123 |
10 | | 04'15" | 1000 / 10042 | 183 / 127 |
11 | | 04'20" (+00'05") | 1005 / 11048 | 185 / 124 |
12 | | 04'32" (+00'17") | 1007 / 12055 | 182 / 121 |
13 | | 04'32" (+00'17") | 1008 / 13064 | 183 / 119 |
14 | | 04'33" (+00'18") | 1006 / 14071 | 181 / 121 |
15 | | 04'34" (+00'19") | 1003 / 15074 | 181 / 120 |
16 | | 04'43" (+00'28") | 1008 / 16082 | 182 / 115 |
17 | | 04'44" (+00'29") | 1007 / 17090 | 181 / 116 |
18 | | 04'42" (+00'27") | 1001 / 18091 | 180 / 117 |
19 | | 04'36" (+00'21") | 1002 / 19093 | 181 / 119 |
20 | | 06'51" (+02'36") | 1000 / 20094 | 123 / 118 |
21 | | 04'39" (+00'24") | 1001 / 21096 | 184 / 116 |
22 | | 04'41" (+00'26") | 1006 / 22102 | 183 / 116 |
23 | | 04'43" (+00'28") | 1013 / 23116 | 182 / 115 |
24 | | 04'42" (+00'27") | 1005 / 24121 | 184 / 115 |
25 | | 04'45" (+00'30") | 1005 / 25126 | 181 / 115 |
26 | | 04'44" (+00'29") | 1000 / 26127 | 181 / 116 |
27 | | 04'55" (+00'40") | 1008 / 27135 | 180 / 112 |
28 | | 05'10" (+00'55") | 1002 / 28138 | 177 / 108 |
29 | | 04'56" (+00'41") | 1006 / 29145 | 176 / 114 |
30 | | 04'56" (+00'41") | 1008 / 30153 | 179 / 112 |
31 | | 04'52" (+00'37") | 844 / 30997 | 178 / 115 |
今天預定晨跑長距離,舒適的氣溫,加上溫暖的陽光,真的很棒,跑到大稻埕狀況調整還不錯,高速公路橋下到快樂休息站的2k路程,有跑友跟跑,配速就有加快了點,之後就被我甩開了⋯⋯到社子島頭中間巧遇對向跑的高大哥,跑這路線遇到高大哥起碼五次以上了!社子島頭過後,開始小逆風,導致配速降約10秒,20k到洲美7/11補給小休五分,之後接回河濱持續與小逆風對抗,體力也開始下滑,但也順利的跑回大漢橋。今天沒達成預定的430配速與2小時20跑完的目標,後段續航力不佳,掉速不少,持續加強。
1月累積里程 :
255.60 km NIKE R6 累積 :
654.3 kmMW Watch 上傳 | 6 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'54" | 00:03'54" |
2 | 04'35" | 00:08'29" |
3 | 04'40" | 00:13'09" |
4 | 04'27" | 00:17'36" |
5 | 04'34" | 00:22'10" |
6 | 04'36" | 00:26'46" |
7 | 04'36" | 00:31'22" |
8 | 04'33" | 00:35'55" |
9 | 04'30" | 00:40'25" |
10 | 04'17" | 00:44'42" |
11 | 04'17" | 00:48'59" |
12 | 04'36" | 00:53'35" |
13 | 04'31" | 00:58'06" |
14 | 04'35" | 01:02'41" |
15 | 04'36" | 01:07'17" |
16 | 04'45" | 01:12'02" |
17 | 04'44" | 01:16'46" |
18 | 04'50" | 01:21'36" |
19 | 04'36" | 01:26'12" |
20 | 06'25" | 01:32'37" |
21 | 04'59" | 01:37'36" |
22 | 04'40" | 01:42'16" |
23 | 04'45" | 01:47'01" |
24 | 04'44" | 01:51'45" |
25 | 04'45" | 01:56'30" |
26 | 04'48" | 02:01'18" |
27 | 04'55" | 02:06'13" |
28 | 04'56" | 02:11'09" |
29 | 05'15" | 02:16'24" |
30 | 04'54" | 02:21'18" |
31 | 04'57" | 02:26'15" |
30.8 | -1'-42" | 02:26'31" |