31.0 km | 03:14:17 | 06:15/km日期: 2020-03-15 08:24 - 總爬升: 812 m - 地點: 梅山36灣 - 天氣: 陰天~大太陽 - 平均心率: 154 - 卡路里: 2010 Cal - 平均步頻: 164 - 溫度: 15°C - 濕度: 76%
Pace: 06'41" / 06'41" / 06'51" / 07'11" / 06'53" / 06'47" / 07'07" / 07'04" / 06'45" / 07'08" / 06'49" / 06'44" / 06'26" / 05'58" / 11'07" / 07'20" / 05'25" / 05'25" / 05'15" / 05'21" / 05'11" / 05'14" / 05'09" / 05'07" / 05'08" / 05'11" / 05'19" / 05'24" / 05'25" / 05'51" / 06'18" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'41" (+01'34") | 1000 / 1000 |
2 | | 06'40" (+01'33") | 1000 / 2000 |
3 | | 06'50" (+01'43") | 1000 / 3000 |
4 | | 07'11" (+02'04") | 1000 / 4000 |
5 | | 06'52" (+01'45") | 1000 / 5000 |
6 | | 06'46" (+01'39") | 1000 / 6000 |
7 | | 07'06" (+01'59") | 1000 / 7000 |
8 | | 07'04" (+01'57") | 1000 / 8000 |
9 | | 06'45" (+01'38") | 1000 / 9000 |
10 | | 07'08" (+02'01") | 1000 / 10000 |
11 | | 06'48" (+01'41") | 1000 / 11000 |
12 | | 06'44" (+01'37") | 1000 / 12000 |
13 | | 06'26" (+01'19") | 1000 / 13000 |
14 | | 05'58" (+00'51") | 1000 / 14000 |
15 | | 11'06" (+05'59") | 1000 / 15000 |
16 | | 07'20" (+02'13") | 1000 / 16000 |
17 | | 05'25" (+00'18") | 1000 / 17000 |
18 | | 05'24" (+00'17") | 1000 / 18000 |
19 | | 05'15" (+00'08") | 1000 / 19000 |
20 | | 05'20" (+00'13") | 1000 / 20000 |
21 | | 05'10" (+00'03") | 1000 / 21000 |
22 | | 05'14" (+00'07") | 1000 / 22000 |
23 | | 05'08" (+00'01") | 1000 / 23000 |
24 | | 05'07" | 1000 / 24000 |
25 | | 05'07" | 1000 / 25000 |
26 | | 05'11" (+00'04") | 1000 / 26000 |
27 | | 05'18" (+00'11") | 1000 / 27000 |
28 | | 05'23" (+00'16") | 1000 / 28000 |
29 | | 05'25" (+00'18") | 1000 / 29000 |
30 | | 05'50" (+00'43") | 1000 / 30000 |
31 | | 06'18" (+01'11") | 1000 / 31000 |
32 | | 04'37" | 9 / 31009 |
假日山訓,早就安排好的行程,自己跑的好處就是時間自己掌控,今早8點多才起跑,起跑時是陰天,很怕上面太平老街在下雨,就戴了一頂帽子上去,果然跑上去在下毛毛雨,且風也很大,我都覺得會冷,但來雲梯的遊客仍然很多,原本打算加碼大峽谷方向,由於下雨就放棄了,14K後在太平老街緩走休息,巧遇吉雷米,當下看他的穿著不像是跟我一樣跑上來的😄,我也只是跟他打個招呼就差身而過,回程一樣在小7買飲料補給,然後順順的跑下來,結果跑不到一半就出大太陽,身體好像洗3溫暖般的,一下子冷一下子熱,跑下來還不過癮,再加碼跑梅山街上及外圍的3K。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 116~141 | 65~79% |
2:M馬拉松配速區 | 141~159 | 79~89% |
3:T乳酸耐力區 | 159~164 | 89~92% |
4:A無氧耐力區 | 164~174 | 92~97.5% |
5:I最大耗氧區 | 174~179 | 97.5~100% |
最大心率為179 點此去設定最大心率 |
3月累積里程 :
442.05 km Hoka Clifton6(USA11) 累積 :
1285.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'41" | 00:06'41" |
2 | 06'41" | 00:13'22" |
3 | 06'51" | 00:20'13" |
4 | 07'11" | 00:27'24" |
5 | 06'53" | 00:34'17" |
6 | 06'47" | 00:41'04" |
7 | 07'07" | 00:48'11" |
8 | 07'04" | 00:55'15" |
9 | 06'45" | 01:02'00" |
10 | 07'08" | 01:09'08" |
11 | 06'49" | 01:15'57" |
12 | 06'44" | 01:22'41" |
13 | 06'26" | 01:29'07" |
14 | 05'58" | 01:35'05" |
15 | 11'07" | 01:46'12" |
16 | 07'20" | 01:53'32" |
17 | 05'25" | 01:58'57" |
18 | 05'25" | 02:04'22" |
19 | 05'15" | 02:09'37" |
20 | 05'21" | 02:14'58" |
21 | 05'11" | 02:20'09" |
22 | 05'14" | 02:25'23" |
23 | 05'09" | 02:30'32" |
24 | 05'07" | 02:35'39" |
25 | 05'08" | 02:40'47" |
26 | 05'11" | 02:45'58" |
27 | 05'19" | 02:51'17" |
28 | 05'24" | 02:56'41" |
29 | 05'25" | 03:02'06" |
30 | 05'51" | 03:07'57" |
31 | 06'18" | 03:14'15" |
31.0 | 05'11" | 03:14'18" |