22.0 km | 02:30:08 | 06:49/km日期: 2022-10-09 05:04 - 總爬升: 168 m - 地點: 頭前溪左岸 - 天氣: 涼 - 平均心率: 134 - 卡路里: 1426 Cal - 總步數: 26762 - 平均步頻: 178 - 平均步幅: 82 cm - 溫度: 24°C - 濕度: 83%
Pace: 06'08" / 05'47" / 05'52" / 06'08" / 06'08" / 06'06" / 05'57" / 06'33" / 06'01" / 05'56" / 06'08" / 06'13" / 06'13" / 06'32" / 08'14" / 08'29" / 06'34" / 06'48" / 07'12" / 07'55" / 07'31" / 08'21" / 306'03" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 06'28" (+00'30") | 1000 / 1000 | 185 / 83 |
2 | | 05'59" (+00'01") | 1002 / 2002 | 188 / 88 |
3 | | 05'58" | 1001 / 3003 | 189 / 88 |
4 | | 06'11" (+00'13") | 1000 / 4003 | 188 / 85 |
5 | | 06'12" (+00'14") | 1000 / 5004 | 187 / 85 |
6 | | 06'08" (+00'10") | 1001 / 6005 | 186 / 87 |
7 | | 06'05" (+00'07") | 1001 / 7007 | 187 / 87 |
8 | | 06'45" (+00'47") | 1001 / 8009 | 181 / 81 |
9 | | 06'02" (+00'04") | 1000 / 9010 | 189 / 87 |
10 | | 06'12" (+00'14") | 1000 / 10010 | 187 / 85 |
11 | | 06'13" (+00'15") | 1001 / 11012 | 188 / 85 |
12 | | 06'18" (+00'20") | 1001 / 12013 | 186 / 85 |
13 | | 06'26" (+00'28") | 1000 / 13014 | 185 / 83 |
14 | | 06'42" (+00'44") | 1000 / 14014 | 182 / 81 |
15 | | 10'12" (+04'14") | 1001 / 15016 | 132 / 73 |
16 | | 06'56" (+00'58") | 1000 / 16017 | 182 / 78 |
17 | | 06'41" (+00'43") | 1001 / 17018 | 183 / 81 |
18 | | 07'00" (+01'02") | 1001 / 18020 | 182 / 78 |
19 | | 08'03" (+02'05") | 1001 / 19021 | 167 / 74 |
20 | | 07'44" (+01'46") | 1000 / 20021 | 162 / 79 |
21 | | 07'04" (+01'06") | 1000 / 21022 | 182 / 77 |
22 | | 08'34" (+02'36") | 987 / 22009 | 154 / 75 |
五點出頭先到,跑到六點已經有7K。
之後與Joe 頭前溪左岸往下游跑步,7.5K停車場喝水補給折返,邊聊聊天,邊慢慢跑,不趕速度。
中午帶小諺送大埔鐵板燒給爸媽吃。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 117~142 | 65~79% |
2:M馬拉松配速區 | 142~160 | 79~89% |
3:T乳酸耐力區 | 160~165 | 89~92% |
4:A無氧耐力區 | 165~175 | 92~97.5% |
5:I最大耗氧區 | 175~180 | 97.5~100% |
最大心率為180 點此去設定最大心率 |
10月累積里程 : 349.37 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'08" | 00:06'08" |
2 | 05'47" | 00:11'55" |
3 | 05'52" | 00:17'47" |
4 | 06'08" | 00:23'55" |
5 | 06'08" | 00:30'03" |
6 | 06'06" | 00:36'09" |
7 | 05'57" | 00:42'06" |
8 | 06'33" | 00:48'39" |
9 | 06'01" | 00:54'40" |
10 | 05'56" | 01:00'36" |
11 | 06'08" | 01:06'44" |
12 | 06'13" | 01:12'57" |
13 | 06'13" | 01:19'10" |
14 | 06'32" | 01:25'42" |
15 | 08'14" | 01:33'56" |
16 | 08'29" | 01:42'25" |
17 | 06'34" | 01:48'59" |
18 | 06'48" | 01:55'47" |
19 | 07'12" | 02:02'59" |
20 | 07'55" | 02:10'54" |
21 | 07'31" | 02:18'25" |
22 | 08'21" | 02:26'46" |
22.0 | 306'03" | 02:30'08" |