21.1 km | 02:14:26 | 06:22/km日期: 2015-11-22 07:04 - 總爬升: 258 m - 地點: 柴山 ~ 元亨寺 - 天氣: 晴 - 卡路里: 1292 Cal - 總步數: 22616 - 平均步頻: 168 - 平均步幅: 93 cm - 溫度: 24°C - 濕度: 86%
Pace: 06'18" / 05'41" / 06'06" / 06'11" / 05'56" / 06'37" / 06'44" / 06'22" / 06'06" / 06'37" / 06'20" / 06'40" / 07'07" / 06'39" / 06'42" / 07'10" / 06'39" / 05'52" / 05'47" / 06'11" / 05'51" / 07'56" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 06'17" (+00'37") | 1000 / 1000 | 169 / 93 |
2 | | 05'40" | 1002 / 2003 | 171 / 102 |
3 | | 06'03" (+00'23") | 1005 / 3009 | 170 / 96 |
4 | | 06'09" (+00'29") | 1003 / 4012 | 170 / 95 |
5 | | 05'56" (+00'16") | 1009 / 5022 | 170 / 98 |
6 | | 06'35" (+00'55") | 1004 / 6026 | 169 / 89 |
7 | | 06'40" (+01'00") | 1006 / 7033 | 165 / 90 |
8 | | 06'19" (+00'39") | 1009 / 8042 | 169 / 93 |
9 | | 06'05" (+00'25") | 1002 / 9044 | 170 / 96 |
10 | | 06'36" (+00'56") | 1000 / 10045 | 168 / 89 |
11 | | 06'20" (+00'40") | 1004 / 11050 | 172 / 91 |
12 | | 06'38" (+00'58") | 1007 / 12057 | 164 / 91 |
13 | | 07'06" (+01'26") | 1001 / 13059 | 167 / 84 |
14 | | 06'36" (+00'56") | 1002 / 14061 | 160 / 94 |
15 | | 06'44" (+01'04") | 1008 / 15070 | 165 / 89 |
16 | | 07'11" (+01'31") | 1005 / 16075 | 142 / 97 |
17 | | 06'37" (+00'57") | 1003 / 17078 | 168 / 89 |
18 | | 05'53" (+00'13") | 1003 / 18081 | 173 / 97 |
19 | | 05'41" (+00'01") | 1006 / 19088 | 177 / 98 |
20 | | 06'13" (+00'33") | 1008 / 20096 | 175 / 91 |
21 | | 05'43" (+00'03") | 1004 / 21101 | 177 / 98 |
22 | | 05'30" | 105 / 21207 | 181 / 99 |
清早7點,起跑時覺得鞋底很硬,肌肉也是很緊,是氣溫
較低的關係嗎 ? 跑了3k多和照到太陽之後就有比較好一
點了,5~6k之後才比較順,9k全家補給寶礦力後一會兒
腿力又恢復了,一路上坡到柴山檢查哨。
今天就沒再發生右膝不適,及左腳小指頭去頂到的問題
了,只是下山後,最後那3k尾速只能6分多的舒適範圍,
要提速個10秒好像會更喘,是目前體力只能這樣吧 !
11月累積里程 : 171.15 km
MW Watch 上傳 | 8 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'18" | 00:06'18" |
2 | 05'41" | 00:11'59" |
3 | 06'06" | 00:18'05" |
4 | 06'11" | 00:24'16" |
5 | 05'56" | 00:30'12" |
6 | 06'37" | 00:36'49" |
7 | 06'44" | 00:43'33" |
8 | 06'22" | 00:49'55" |
9 | 06'06" | 00:56'01" |
10 | 06'37" | 01:02'38" |
11 | 06'20" | 01:08'58" |
12 | 06'40" | 01:15'38" |
13 | 07'07" | 01:22'45" |
14 | 06'39" | 01:29'24" |
15 | 06'42" | 01:36'06" |
16 | 07'10" | 01:43'16" |
17 | 06'39" | 01:49'55" |
18 | 05'52" | 01:55'47" |
19 | 05'47" | 02:01'34" |
20 | 06'11" | 02:07'45" |
21 | 05'51" | 02:13'36" |
21.1 | 07'52" | 02:14'26" |