30.4 km | 02:31:16 | 04:58/km日期: 2019-01-25 13:38 - 總爬升: 609 m - 平均心率: 154 - 卡路里: 1805 Cal - 總步數: 27670 - 平均步頻: 182 - 平均步幅: 109 cm - 溫度: 25°C - 濕度: 61%
Pace: 04'49" / 04'40" / 04'50" / 04'32" / 04'39" / 04'35" / 04'51" / 04'58" / 04'54" / 04'55" / 04'37" / 04'47" / 04'43" / 04'46" / 05'03" / 05'12" / 05'05" / 05'01" / 04'55" / 04'54" / 04'56" / 05'26" / 05'09" / 05'03" / 05'01" / 04'53" / 05'01" / 05'10" / 05'08" / 05'43" / 07'41" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 04'50" (+00'18") | 1002 / 1002 | 184 / 111 |
2 | | 04'42" (+00'10") | 1000 / 2003 | 184 / 114 |
3 | | 04'54" (+00'22") | 1000 / 3004 | 183 / 111 |
4 | | 04'32" | 1000 / 4005 | 183 / 120 |
5 | | 04'42" (+00'10") | 1001 / 5007 | 184 / 115 |
6 | | 04'40" (+00'08") | 1001 / 6008 | 184 / 115 |
7 | | 04'53" (+00'21") | 1002 / 7011 | 183 / 111 |
8 | | 05'06" (+00'34") | 1003 / 8015 | 182 / 107 |
9 | | 04'53" (+00'21") | 1000 / 9015 | 182 / 111 |
10 | | 04'59" (+00'27") | 1003 / 10018 | 181 / 110 |
11 | | 04'42" (+00'10") | 1000 / 11019 | 181 / 117 |
12 | | 04'49" (+00'17") | 1001 / 12021 | 183 / 113 |
13 | | 04'48" (+00'16") | 1002 / 13023 | 183 / 113 |
14 | | 04'45" (+00'13") | 1002 / 14026 | 182 / 115 |
15 | | 05'14" (+00'42") | 1000 / 15026 | 182 / 104 |
16 | | 05'11" (+00'39") | 1002 / 16028 | 181 / 105 |
17 | | 05'12" (+00'40") | 1001 / 17030 | 180 / 106 |
18 | | 04'46" (+00'14") | 1001 / 18031 | 180 / 115 |
19 | | 04'56" (+00'24") | 1003 / 19035 | 183 / 110 |
20 | | 04'53" (+00'21") | 1000 / 20035 | 184 / 110 |
21 | | 04'56" (+00'24") | 1000 / 21035 | 183 / 110 |
22 | | 05'24" (+00'52") | 1000 / 22036 | 181 / 101 |
23 | | 05'10" (+00'38") | 1002 / 23039 | 182 / 105 |
24 | | 05'00" (+00'28") | 1001 / 24040 | 182 / 109 |
25 | | 05'04" (+00'32") | 1002 / 25043 | 181 / 108 |
26 | | 04'58" (+00'26") | 1002 / 26045 | 183 / 109 |
27 | | 05'02" (+00'30") | 1002 / 27047 | 184 / 107 |
28 | | 05'06" (+00'34") | 1000 / 28047 | 184 / 106 |
29 | | 05'13" (+00'41") | 1001 / 29049 | 183 / 104 |
30 | | 05'43" (+01'11") | 1002 / 30051 | 182 / 95 |
31 | | 05'03" (+00'31") | 336 / 30387 | 180 / 109 |
基本訓練,澄清湖加鳥松濕地(4+1圈)
跑過21場全馬,自主長距離最多也就25K,今天鐵了心特地中午不睡覺騰出時間完成早就想跑的LSD30K。
#跑好跑滿
#一圈7K才補給有點虐心
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 111~135 | 65~79% |
2:M馬拉松配速區 | 135~153 | 79~89% |
3:T乳酸耐力區 | 153~158 | 89~92% |
4:A無氧耐力區 | 158~167 | 92~97.5% |
5:I最大耗氧區 | 167~172 | 97.5~100% |
最大心率為172 點此去設定最大心率 |
1月累積里程 :
302.29 km 亞瑟士 虎走5 累積 :
1728.6 kmMW Watch 上傳 | 5 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'49" | 00:04'49" |
2 | 04'40" | 00:09'29" |
3 | 04'50" | 00:14'19" |
4 | 04'32" | 00:18'51" |
5 | 04'39" | 00:23'30" |
6 | 04'35" | 00:28'05" |
7 | 04'51" | 00:32'56" |
8 | 04'58" | 00:37'54" |
9 | 04'54" | 00:42'48" |
10 | 04'55" | 00:47'43" |
11 | 04'37" | 00:52'20" |
12 | 04'47" | 00:57'07" |
13 | 04'43" | 01:01'50" |
14 | 04'46" | 01:06'36" |
15 | 05'03" | 01:11'39" |
16 | 05'12" | 01:16'51" |
17 | 05'05" | 01:21'56" |
18 | 05'01" | 01:26'57" |
19 | 04'55" | 01:31'52" |
20 | 04'54" | 01:36'46" |
21 | 04'56" | 01:41'42" |
22 | 05'26" | 01:47'08" |
23 | 05'09" | 01:52'17" |
24 | 05'03" | 01:57'20" |
25 | 05'01" | 02:02'21" |
26 | 04'53" | 02:07'14" |
27 | 05'01" | 02:12'15" |
28 | 05'10" | 02:17'25" |
29 | 05'08" | 02:22'33" |
30 | 05'43" | 02:28'16" |
30.4 | 07'42" | 02:31'16" |