13.1 km | 01:06:18 | 05:03/km日期: 2015-10-13 16:46 - 總爬升: 101 m - 地點: 新市鎮 - 天氣: 晴 - 平均心率: 55 - 卡路里: 1133 Cal - 溫度: 24°C - 濕度: 55%
Pace: 04'59" / 05'10" / 04'58" / 05'09" / 05'18" / 05'15" / 05'12" / 05'04" / 04'44" / 04'47" / 05'00" / 04'49" / 04'51" / 08'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'58" (+03'52") | 43 / 43 |
2 | | 04'48" (+01'42") | 55 / 98 |
3 | | 05'04" (+01'58") | 52 / 151 |
4 | | 05'27" (+02'21") | 39 / 190 |
5 | | 05'04" (+01'58") | 52 / 243 |
6 | | 03'21" (+00'15") | 59 / 302 |
7 | | 05'03" (+01'57") | 49 / 352 |
8 | | 04'55" (+01'49") | 37 / 389 |
9 | | 04'57" (+01'51") | 57 / 446 |
10 | | 04'58" (+01'52") | 43 / 490 |
11 | | 05'00" (+01'54") | 53 / 543 |
12 | | 05'06" (+02'00") | 65 / 608 |
13 | | 05'28" (+02'22") | 42 / 651 |
14 | | 05'10" (+02'04") | 45 / 696 |
15 | | 04'26" (+01'20") | 60 / 756 |
16 | | 04'54" (+01'48") | 50 / 807 |
17 | | 04'22" (+01'16") | 49 / 856 |
18 | | 04'29" (+01'23") | 44 / 901 |
19 | | 05'49" (+02'43") | 45 / 947 |
20 | | 04'44" (+01'38") | 56 / 1003 |
21 | | 04'34" (+01'28") | 43 / 1047 |
22 | | 05'50" (+02'44") | 51 / 1098 |
23 | | 05'18" (+02'12") | 59 / 1158 |
24 | | 05'14" (+02'08") | 44 / 1202 |
25 | | 05'00" (+01'54") | 46 / 1249 |
26 | | 05'07" (+02'01") | 52 / 1301 |
27 | | 04'59" (+01'53") | 46 / 1348 |
28 | | 04'47" (+01'41") | 55 / 1403 |
29 | | 05'07" (+02'01") | 48 / 1452 |
30 | | 05'16" (+02'10") | 47 / 1499 |
31 | | 05'07" (+02'01") | 48 / 1548 |
32 | | 05'06" (+02'00") | 61 / 1610 |
33 | | 05'15" (+02'09") | 47 / 1658 |
34 | | 05'20" (+02'14") | 46 / 1705 |
35 | | 05'09" (+02'03") | 48 / 1753 |
36 | | 05'07" (+02'01") | 45 / 1799 |
37 | | 05'19" (+02'13") | 59 / 1858 |
38 | | 04'59" (+01'53") | 50 / 1908 |
39 | | 05'19" (+02'13") | 46 / 1955 |
40 | | 05'13" (+02'07") | 47 / 2003 |
41 | | 04'29" (+01'23") | 48 / 2051 |
42 | | 05'01" (+01'55") | 53 / 2104 |
43 | | 04'49" (+01'43") | 51 / 2156 |
44 | | 05'07" (+02'01") | 48 / 2205 |
45 | | 05'02" (+01'56") | 49 / 2254 |
46 | | 05'04" (+01'58") | 49 / 2304 |
47 | | 04'57" (+01'51") | 50 / 2354 |
48 | | 04'55" (+01'49") | 50 / 2405 |
49 | | 04'55" (+01'49") | 54 / 2459 |
50 | | 04'43" (+01'37") | 53 / 2512 |
51 | | 04'43" (+01'37") | 49 / 2561 |
52 | | 05'02" (+01'56") | 49 / 2611 |
53 | | 04'58" (+01'52") | 50 / 2661 |
54 | | 05'01" (+01'55") | 49 / 2711 |
55 | | 05'03" (+01'57") | 46 / 2757 |
56 | | 05'05" (+01'59") | 52 / 2810 |
57 | | 04'57" (+01'51") | 53 / 2864 |
58 | | 04'59" (+01'53") | 53 / 2917 |
59 | | 05'07" (+02'01") | 48 / 2966 |
60 | | 04'58" (+01'52") | 46 / 3012 |
61 | | 05'09" (+02'03") | 48 / 3061 |
62 | | 05'09" (+02'03") | 48 / 3110 |
63 | | 05'04" (+01'58") | 49 / 3159 |
64 | | 05'06" (+02'00") | 49 / 3208 |
65 | | 05'12" (+02'06") | 60 / 3269 |
66 | | 05'10" (+02'04") | 45 / 3314 |
67 | | 04'57" (+01'51") | 53 / 3367 |
68 | | 05'08" (+02'02") | 48 / 3416 |
69 | | 05'08" (+02'02") | 45 / 3461 |
70 | | 05'13" (+02'07") | 47 / 3509 |
71 | | 05'01" (+01'55") | 49 / 3559 |
72 | | 05'19" (+02'13") | 56 / 3615 |
73 | | 05'13" (+02'07") | 47 / 3663 |
74 | | 05'07" (+02'01") | 51 / 3715 |
75 | | 05'19" (+02'13") | 56 / 3771 |
76 | | 05'15" (+02'09") | 50 / 3822 |
77 | | 05'08" (+02'02") | 48 / 3871 |
78 | | 05'15" (+02'09") | 47 / 3918 |
79 | | 05'14" (+02'08") | 41 / 3960 |
80 | | 05'20" (+02'14") | 59 / 4019 |
81 | | 05'19" (+02'13") | 46 / 4066 |
82 | | 05'11" (+02'05") | 51 / 4117 |
83 | | 05'11" (+02'05") | 51 / 4168 |
84 | | 05'24" (+02'18") | 49 / 4218 |
85 | | 05'15" (+02'09") | 50 / 4269 |
86 | | 05'19" (+02'13") | 50 / 4319 |
87 | | 05'14" (+02'08") | 50 / 4369 |
88 | | 05'19" (+02'13") | 46 / 4416 |
89 | | 05'08" (+02'02") | 61 / 4478 |
90 | | 05'14" (+02'08") | 47 / 4526 |
91 | | 05'23" (+02'17") | 46 / 4572 |
92 | | 05'13" (+02'07") | 44 / 4617 |
93 | | 04'41" (+01'35") | 49 / 4666 |
94 | | 04'58" (+01'52") | 53 / 4720 |
95 | | 05'18" (+02'12") | 59 / 4780 |
96 | | 06'12" (+03'06") | 45 / 4825 |
97 | | 05'00" (+01'54") | 43 / 4869 |
98 | | 05'16" (+02'10") | 56 / 4925 |
99 | | 05'22" (+02'16") | 46 / 4972 |
100 | | 05'17" (+02'11") | 53 / 5025 |
101 | | 05'17" (+02'11") | 50 / 5076 |
102 | | 05'30" (+02'24") | 48 / 5124 |
103 | | 05'28" (+02'22") | 48 / 5173 |
104 | | 06'23" (+03'17") | 54 / 5228 |
105 | | 05'14" (+02'08") | 47 / 5275 |
106 | | 05'20" (+02'14") | 46 / 5322 |
107 | | 05'12" (+02'06") | 47 / 5370 |
108 | | 05'25" (+02'19") | 58 / 5429 |
109 | | 05'39" (+02'33") | 47 / 5476 |
110 | | 05'15" (+02'09") | 53 / 5530 |
111 | | 05'21" (+02'15") | 43 / 5573 |
112 | | 05'08" (+02'02") | 58 / 5632 |
113 | | 05'09" (+02'03") | 51 / 5683 |
114 | | 04'45" (+01'39") | 52 / 5736 |
115 | | 05'21" (+02'15") | 46 / 5783 |
116 | | 05'07" (+02'01") | 45 / 5828 |
117 | | 05'06" (+02'00") | 48 / 5877 |
118 | | 04'49" (+01'43") | 55 / 5932 |
119 | | 04'51" (+01'45") | 48 / 5980 |
120 | | 04'49" (+01'43") | 51 / 6032 |
121 | | 04'49" (+01'43") | 44 / 6077 |
122 | | 04'39" (+01'33") | 53 / 6131 |
123 | | 05'24" (+02'18") | 55 / 6186 |
124 | | 05'04" (+01'58") | 42 / 6229 |
125 | | 05'02" (+01'56") | 56 / 6285 |
126 | | 05'26" (+02'20") | 42 / 6328 |
127 | | 05'32" (+02'26") | 57 / 6385 |
128 | | 06'12" (+03'06") | 48 / 6434 |
129 | | 04'57" (+01'51") | 50 / 6484 |
130 | | 05'09" (+02'03") | 45 / 6529 |
131 | | 05'05" (+01'59") | 49 / 6578 |
132 | | 05'10" (+02'04") | 45 / 6624 |
133 | | 05'04" (+01'58") | 65 / 6689 |
134 | | 05'10" (+02'04") | 45 / 6734 |
135 | | 05'23" (+02'17") | 49 / 6784 |
136 | | 05'25" (+02'19") | 42 / 6827 |
137 | | 04'50" (+01'44") | 51 / 6879 |
138 | | 04'59" (+01'53") | 50 / 6929 |
139 | | 05'18" (+02'12") | 56 / 6985 |
140 | | 05'17" (+02'11") | 50 / 7036 |
141 | | 05'13" (+02'07") | 44 / 7080 |
142 | | 05'20" (+02'14") | 56 / 7137 |
143 | | 05'29" (+02'23") | 48 / 7185 |
144 | | 05'18" (+02'12") | 47 / 7232 |
145 | | 05'09" (+02'03") | 58 / 7290 |
146 | | 05'09" (+02'03") | 48 / 7339 |
147 | | 05'16" (+02'10") | 50 / 7389 |
148 | | 05'15" (+02'09") | 44 / 7434 |
149 | | 05'10" (+02'04") | 48 / 7482 |
150 | | 05'18" (+02'12") | 56 / 7539 |
151 | | 05'23" (+02'17") | 49 / 7588 |
152 | | 05'23" (+02'17") | 55 / 7644 |
153 | | 05'05" (+01'59") | 39 / 7683 |
154 | | 04'44" (+01'38") | 56 / 7739 |
155 | | 04'20" (+01'14") | 46 / 7785 |
156 | | 04'29" (+01'23") | 55 / 7841 |
157 | | 04'47" (+01'41") | 48 / 7890 |
158 | | 04'39" (+01'33") | 57 / 7947 |
159 | | 04'42" (+01'36") | 42 / 7989 |
160 | | 04'35" (+01'29") | 50 / 8040 |
161 | | 04'23" (+01'17") | 49 / 8089 |
162 | | 04'41" (+01'35") | 49 / 8139 |
163 | | 04'47" (+01'41") | 55 / 8195 |
164 | | 04'35" (+01'29") | 54 / 8249 |
165 | | 04'37" (+01'31") | 43 / 8293 |
166 | | 04'02" (+00'56") | 49 / 8342 |
167 | | 04'36" (+01'30") | 50 / 8393 |
168 | | 05'05" (+01'59") | 52 / 8445 |
169 | | 04'45" (+01'39") | 48 / 8494 |
170 | | 04'41" (+01'35") | 53 / 8547 |
171 | | 05'04" (+01'58") | 49 / 8597 |
172 | | 05'15" (+02'09") | 47 / 8644 |
173 | | 05'17" (+02'11") | 47 / 8691 |
174 | | 05'01" (+01'55") | 49 / 8741 |
175 | | 04'47" (+01'41") | 55 / 8797 |
176 | | 04'32" (+01'26") | 44 / 8841 |
177 | | 04'39" (+01'33") | 50 / 8891 |
178 | | 04'27" (+01'21") | 56 / 8947 |
179 | | 04'48" (+01'42") | 41 / 8989 |
180 | | 04'50" (+01'44") | 51 / 9040 |
181 | | 04'46" (+01'40") | 52 / 9093 |
182 | | 04'56" (+01'50") | 53 / 9147 |
183 | | 04'50" (+01'44") | 48 / 9195 |
184 | | 04'58" (+01'52") | 50 / 9245 |
185 | | 04'49" (+01'43") | 51 / 9297 |
186 | | 04'55" (+01'49") | 54 / 9351 |
187 | | 04'43" (+01'37") | 42 / 9393 |
188 | | 04'59" (+01'53") | 50 / 9443 |
189 | | 05'06" (+02'00") | 45 / 9489 |
190 | | 04'39" (+01'33") | 53 / 9543 |
191 | | 04'49" (+01'43") | 55 / 9598 |
192 | | 04'43" (+01'37") | 49 / 9647 |
193 | | 04'42" (+01'36") | 46 / 9693 |
194 | | 04'37" (+01'31") | 54 / 9747 |
195 | | 04'35" (+01'29") | 50 / 9798 |
196 | | 04'31" (+01'25") | 44 / 9842 |
197 | | 04'36" (+01'30") | 57 / 9900 |
198 | | 04'31" (+01'25") | 51 / 9952 |
199 | | 04'52" (+01'46") | 44 / 9996 |
200 | | 05'17" (+02'11") | 56 / 10053 |
201 | | 05'22" (+02'16") | 43 / 10096 |
202 | | 05'24" (+02'18") | 55 / 10152 |
203 | | 05'17" (+02'11") | 50 / 10202 |
204 | | 05'12" (+02'06") | 41 / 10244 |
205 | | 05'12" (+02'06") | 57 / 10301 |
206 | | 05'10" (+02'04") | 45 / 10346 |
207 | | 05'20" (+02'14") | 56 / 10402 |
208 | | 05'16" (+02'10") | 50 / 10453 |
209 | | 05'05" (+01'59") | 45 / 10499 |
210 | | 05'20" (+02'14") | 49 / 10549 |
211 | | 05'05" (+01'59") | 45 / 10595 |
212 | | 05'13" (+02'07") | 57 / 10652 |
213 | | 04'13" (+01'07") | 47 / 10699 |
214 | | 04'37" (+01'31") | 57 / 10757 |
215 | | 04'41" (+01'35") | 42 / 10799 |
216 | | 04'30" (+01'24") | 51 / 10851 |
217 | | 04'32" (+01'26") | 47 / 10899 |
218 | | 04'29" (+01'23") | 52 / 10951 |
219 | | 04'37" (+01'31") | 57 / 11009 |
220 | | 04'03" (+00'57") | 49 / 11058 |
221 | | 04'16" (+01'10") | 46 / 11105 |
222 | | 04'38" (+01'32") | 50 / 11155 |
223 | | 04'51" (+01'45") | 44 / 11200 |
224 | | 04'57" (+01'51") | 50 / 11250 |
225 | | 04'47" (+01'41") | 52 / 11302 |
226 | | 05'01" (+01'55") | 49 / 11352 |
227 | | 04'52" (+01'46") | 54 / 11407 |
228 | | 05'02" (+01'56") | 46 / 11453 |
229 | | 04'51" (+01'45") | 51 / 11504 |
230 | | 05'40" (+02'34") | 44 / 11549 |
231 | | 04'56" (+01'50") | 53 / 11603 |
232 | | 06'00" (+02'54") | 44 / 11647 |
233 | | 03'06" | 59 / 11706 |
234 | | 04'52" (+01'46") | 47 / 11754 |
235 | | 05'18" (+02'12") | 53 / 11807 |
236 | | 04'50" (+01'44") | 48 / 11855 |
237 | | 04'45" (+01'39") | 49 / 11904 |
238 | | 04'42" (+01'36") | 49 / 11954 |
239 | | 05'02" (+01'56") | 49 / 12003 |
240 | | 07'52" (+04'46") | 57 / 12061 |
241 | | 04'53" (+01'47") | 47 / 12108 |
242 | | 04'29" (+01'23") | 48 / 12157 |
243 | | 04'17" (+01'11") | 58 / 12215 |
244 | | 04'35" (+01'29") | 43 / 12258 |
245 | | 04'32" (+01'26") | 51 / 12310 |
246 | | 04'30" (+01'24") | 48 / 12358 |
247 | | 04'46" (+01'40") | 48 / 12407 |
248 | | 04'24" (+01'18") | 56 / 12464 |
249 | | 04'40" (+01'34") | 42 / 12506 |
250 | | 04'42" (+01'36") | 56 / 12563 |
251 | | 04'47" (+01'41") | 48 / 12612 |
252 | | 04'55" (+01'49") | 50 / 12662 |
253 | | 04'49" (+01'43") | 55 / 12718 |
254 | | 04'21" (+01'15") | 45 / 12764 |
255 | | 04'52" (+01'46") | 47 / 12811 |
256 | | 04'51" (+01'45") | 51 / 12863 |
257 | | 04'51" (+01'45") | 54 / 12918 |
258 | | 04'55" (+01'49") | 47 / 12965 |
259 | | 04'53" (+01'47") | 51 / 13016 |
260 | | 04'52" (+01'46") | 54 / 13071 |
261 | | 05'08" (+02'02") | 45 / 13116 |
262 | | 05'11" (+02'05") | 51 / 13168 |
今天持續第二天,用更輕鬆的心情來面對,讓自己以不受傷不堆積乳酸為原則。剛開始起跑,本想很輕鬆的慢跑,結果跑了2k,看到郭宗智老師在前面,本想跟上,但郭老師的配速很快,算了!別讓自己影響原本的訓練強度,還是慢一點好了!就這樣看著郭老師揚長而去,果然薑還是老的辣!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 107~130 | 65~79% |
2:M馬拉松配速區 | 130~146 | 79~89% |
3:T乳酸耐力區 | 146~151 | 89~92% |
4:A無氧耐力區 | 151~160 | 92~97.5% |
5:I最大耗氧區 | 160~165 | 97.5~100% |
最大心率為165 點此去設定最大心率 |
10月累積里程 : 179.57 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'59" | 00:04'59" |
2 | 05'10" | 00:10'09" |
3 | 04'58" | 00:15'07" |
4 | 05'09" | 00:20'16" |
5 | 05'18" | 00:25'34" |
6 | 05'15" | 00:30'49" |
7 | 05'12" | 00:36'01" |
8 | 05'04" | 00:41'05" |
9 | 04'44" | 00:45'49" |
10 | 04'47" | 00:50'36" |
11 | 05'00" | 00:55'36" |
12 | 04'49" | 01:00'25" |
13 | 04'51" | 01:05'16" |
13.1 | 08'19" | 01:06'18" |