30.1 km | 02:16:50 | 04:33/km日期: 2018-12-23 06:02 - 地點: 南寮海邊 - 天氣: 陰涼但海風超大 - 平均心率: 157 - 卡路里: 1623 Cal - 平均步頻: 194 - 溫度: 22°C - 濕度: 82% - PM2.5: 良好(30)
Pace: 04'48" / 04'28" / 04'30" / 04'15" / 04'26" / 04'25" / 08'33" / 04'18" / 04'26" / 04'24" / 04'25" / 04'26" / 04'34" / 04'23" / 04'25" / 08'56" / 04'36" / 04'25" / 04'35" / 04'54" / 05'00" / 05'31" / 04'47" / 10'26" / 04'42" / 04'33" / 04'24" / 04'37" / 04'26" / 04'15" / 04'05" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'48" (+00'34") | 1000 / 1000 |
2 | | 04'28" (+00'14") | 1000 / 2000 |
3 | | 04'29" (+00'15") | 1000 / 3000 |
4 | | 04'15" (+00'01") | 1000 / 4000 |
5 | | 04'26" (+00'12") | 1000 / 5000 |
6 | | 04'25" (+00'11") | 1000 / 6000 |
7 | | 04'33" (+00'19") | 1000 / 7000 |
8 | | 04'18" (+00'04") | 1000 / 8000 |
9 | | 04'25" (+00'11") | 1000 / 9000 |
10 | | 04'23" (+00'09") | 1000 / 10000 |
11 | | 04'25" (+00'11") | 1000 / 11000 |
12 | | 04'25" (+00'11") | 1000 / 12000 |
13 | | 04'34" (+00'20") | 1000 / 13000 |
14 | | 04'23" (+00'09") | 1000 / 14000 |
15 | | 04'25" (+00'11") | 1000 / 15000 |
16 | | 04'31" (+00'17") | 1000 / 16000 |
17 | | 04'35" (+00'21") | 1000 / 17000 |
18 | | 04'25" (+00'11") | 1000 / 18000 |
19 | | 04'34" (+00'20") | 1000 / 19000 |
20 | | 04'54" (+00'40") | 1000 / 20000 |
21 | | 04'59" (+00'45") | 1000 / 21000 |
22 | | 04'59" (+00'45") | 1000 / 22000 |
23 | | 04'47" (+00'33") | 1000 / 23000 |
24 | | 05'02" (+00'48") | 1000 / 24000 |
25 | | 04'41" (+00'27") | 1000 / 25000 |
26 | | 04'33" (+00'19") | 1000 / 26000 |
27 | | 04'24" (+00'10") | 1000 / 27000 |
28 | | 04'36" (+00'22") | 1000 / 28000 |
29 | | 04'26" (+00'12") | 1000 / 29000 |
30 | | 04'14" | 1000 / 30000 |
31 | | 04'15" (+00'01") | 61 / 30061 |
M30k, 20~25k大逆風,否則全程4'26"內應該是沒問題
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
12月累積里程 : 435.96 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'48" | 00:04'48" |
2 | 04'28" | 00:09'16" |
3 | 04'30" | 00:13'46" |
4 | 04'15" | 00:18'01" |
5 | 04'26" | 00:22'27" |
6 | 04'25" | 00:26'52" |
7 | 08'33" | 00:35'25" |
8 | 04'18" | 00:39'43" |
9 | 04'26" | 00:44'09" |
10 | 04'24" | 00:48'33" |
11 | 04'25" | 00:52'58" |
12 | 04'26" | 00:57'24" |
13 | 04'34" | 01:01'58" |
14 | 04'23" | 01:06'21" |
15 | 04'25" | 01:10'46" |
16 | 08'56" | 01:19'42" |
17 | 04'36" | 01:24'18" |
18 | 04'25" | 01:28'43" |
19 | 04'35" | 01:33'18" |
20 | 04'54" | 01:38'12" |
21 | 05'00" | 01:43'12" |
22 | 05'31" | 01:48'43" |
23 | 04'47" | 01:53'30" |
24 | 10'26" | 02:03'56" |
25 | 04'42" | 02:08'38" |
26 | 04'33" | 02:13'11" |
27 | 04'24" | 02:17'35" |
28 | 04'37" | 02:22'12" |
29 | 04'26" | 02:26'38" |
30 | 04'15" | 02:30'53" |
30.1 | 04'04" | 02:31'08" |