21.2 km | 01:52:07 | 05:17/km日期: 2015-09-12 06:58 - 總爬升: 110 m - 地點: 萬年溪景觀橋 - 天氣: 晴 - 卡路里: 1430 Cal - 總步數: 21348 - 平均步頻: 190 - 平均步幅: 99 cm - 溫度: 26°C - 濕度: 85%
Pace: 05'44" / 05'25" / 05'28" / 05'19" / 05'18" / 05'08" / 05'12" / 05'15" / 05'17" / 05'21" / 05'19" / 05'09" / 05'13" / 05'32" / 05'18" / 05'12" / 05'17" / 05'19" / 05'13" / 05'06" / 05'01" / 05'21" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'42" (+00'46") | 1004 / 1004 | 182 / 95 |
2 | | 05'24" (+00'28") | 1001 / 2005 | 184 / 100 |
3 | | 05'27" (+00'31") | 1000 / 3006 | 184 / 99 |
4 | | 05'15" (+00'19") | 1009 / 4016 | 188 / 100 |
5 | | 05'16" (+00'20") | 1004 / 5020 | 187 / 100 |
6 | | 05'08" (+00'12") | 1010 / 6031 | 190 / 102 |
7 | | 05'06" (+00'10") | 1003 / 7034 | 188 / 103 |
8 | | 05'15" (+00'19") | 1009 / 8044 | 189 / 100 |
9 | | 05'15" (+00'19") | 1011 / 9055 | 189 / 100 |
10 | | 05'16" (+00'20") | 1012 / 10067 | 189 / 100 |
11 | | 05'17" (+00'21") | 1001 / 11069 | 190 / 99 |
12 | | 05'08" (+00'12") | 1001 / 12071 | 194 / 99 |
13 | | 05'16" (+00'20") | 1002 / 13073 | 193 / 98 |
14 | | 05'28" (+00'32") | 1008 / 14082 | 191 / 95 |
15 | | 05'16" (+00'20") | 1003 / 15085 | 194 / 97 |
16 | | 05'11" (+00'15") | 1000 / 16086 | 193 / 99 |
17 | | 05'20" (+00'24") | 1008 / 17094 | 192 / 97 |
18 | | 05'15" (+00'19") | 1000 / 18095 | 194 / 97 |
19 | | 05'15" (+00'19") | 1006 / 19102 | 195 / 97 |
20 | | 05'07" (+00'11") | 1006 / 20109 | 191 / 101 |
21 | | 04'56" | 1006 / 21115 | 191 / 105 |
22 | | 04'04" | 188 / 21303 | 203 / 120 |
LSD+上下坡練習,但萬年溪景觀橋勞工處端卻有人吞雲吐霧的,影響呼吸…討厭
上上下下一陣子,也看到橋下勞工處勞工大學前一堆學員站在外面不得其門而入,可惜…都穿太多了…
太久沒跑上下坡了,今天的配速只有5分半左右,如果接下來11月18日的阿公店水庫啟動愛半馬也跑這種時間,那就沒有機會了,得持續加強上下坡才行…
9月累積里程 : 461.13 km
MW Watch 上傳 | 9 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'44" | 00:05'44" |
2 | 05'25" | 00:11'09" |
3 | 05'28" | 00:16'37" |
4 | 05'19" | 00:21'56" |
5 | 05'18" | 00:27'14" |
6 | 05'08" | 00:32'22" |
7 | 05'12" | 00:37'34" |
8 | 05'15" | 00:42'49" |
9 | 05'17" | 00:48'06" |
10 | 05'21" | 00:53'27" |
11 | 05'19" | 00:58'46" |
12 | 05'09" | 01:03'55" |
13 | 05'13" | 01:09'08" |
14 | 05'32" | 01:14'40" |
15 | 05'18" | 01:19'58" |
16 | 05'12" | 01:25'10" |
17 | 05'17" | 01:30'27" |
18 | 05'19" | 01:35'46" |
19 | 05'13" | 01:40'59" |
20 | 05'06" | 01:46'05" |
21 | 05'01" | 01:51'06" |
21.2 | 05'23" | 01:52'07" |