48.7 km | 04:26:13 | 05:27/km日期: 2015-08-01 03:55 - 總爬升: 635 m - 地點: 石門水庫.百吉小7 - 天氣: 黑夜到白天.涼到熱 - 卡路里: 2631 Cal - 總步數: 46124 - 平均步頻: 173 - 平均步幅: 105 cm - 溫度: 27°C - 濕度: 71%
Pace: 05'18" / 05'08" / 05'07" / 04'56" / 05'02" / 04'52" / 04'40" / 04'54" / 05'09" / 05'14" / 05'34" / 05'03" / 05'03" / 04'54" / 04'54" / 05'02" / 05'06" / 05'08" / 06'01" / 09'09" / 06'08" / 05'20" / 05'39" / 05'25" / 05'08" / 04'48" / 05'09" / 05'06" / 06'42" / 04'53" / 05'17" / 05'58" / 05'42" / 05'15" / 05'03" / 05'05" / 06'12" / 04'37" / 05'01" / 05'06" / 05'48" / 04'57" / 05'02" / 08'08" / 05'20" / 05'16" / 06'58" / 05'30" / 07'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'17" (+00'40") | 1000 / 1000 | 178 / 105 |
| 2 | | 05'07" (+00'30") | 1001 / 2002 | 184 / 105 |
| 3 | | 05'06" (+00'29") | 1000 / 3002 | 183 / 106 |
| 4 | | 05'03" (+00'26") | 1005 / 4007 | 179 / 110 |
| 5 | | 05'00" (+00'23") | 1006 / 5014 | 183 / 109 |
| 6 | | 04'48" (+00'11") | 1010 / 6024 | 184 / 112 |
| 7 | | 04'38" (+00'01") | 1006 / 7031 | 185 / 116 |
| 8 | | 04'52" (+00'15") | 1006 / 8037 | 184 / 111 |
| 9 | | 05'09" (+00'32") | 1000 / 9037 | 182 / 106 |
| 10 | | 05'13" (+00'36") | 1001 / 10039 | 181 / 105 |
| 11 | | 05'34" (+00'57") | 1007 / 11046 | 166 / 107 |
| 12 | | 05'00" (+00'23") | 1007 / 12053 | 182 / 109 |
| 13 | | 05'01" (+00'24") | 1006 / 13059 | 180 / 110 |
| 14 | | 04'51" (+00'14") | 1008 / 14068 | 182 / 112 |
| 15 | | 04'52" (+00'15") | 1004 / 15072 | 182 / 112 |
| 16 | | 04'59" (+00'22") | 1007 / 16079 | 181 / 110 |
| 17 | | 05'04" (+00'27") | 1003 / 17083 | 181 / 108 |
| 18 | | 05'09" (+00'32") | 1006 / 18089 | 180 / 107 |
| 19 | | 05'56" (+01'19") | 1003 / 19092 | 174 / 96 |
| 20 | | 09'06" (+04'29") | 1009 / 20102 | 136 / 80 |
| 21 | | 06'04" (+01'27") | 1001 / 21104 | 176 / 93 |
| 22 | | 05'23" (+00'46") | 1004 / 22108 | 178 / 103 |
| 23 | | 05'37" (+01'00") | 1002 / 23110 | 176 / 101 |
| 24 | | 05'23" (+00'46") | 1008 / 24119 | 180 / 102 |
| 25 | | 05'00" (+00'23") | 1010 / 25129 | 181 / 110 |
| 26 | | 04'48" (+00'11") | 1003 / 26132 | 184 / 112 |
| 27 | | 05'06" (+00'29") | 1005 / 27137 | 176 / 110 |
| 28 | | 05'05" (+00'28") | 1005 / 28143 | 180 / 109 |
| 29 | | 06'37" (+02'00") | 1008 / 29152 | 151 / 99 |
| 30 | | 04'52" (+00'15") | 1005 / 30157 | 181 / 113 |
| 31 | | 05'15" (+00'38") | 1012 / 31170 | 178 / 106 |
| 32 | | 05'56" (+01'19") | 1003 / 32173 | 174 / 96 |
| 33 | | 05'37" (+01'00") | 1012 / 33185 | 175 / 101 |
| 34 | | 05'13" (+00'36") | 1005 / 34191 | 180 / 106 |
| 35 | | 05'01" (+00'24") | 1006 / 35197 | 182 / 109 |
| 36 | | 05'00" (+00'23") | 1007 / 36204 | 182 / 109 |
| 37 | | 06'11" (+01'34") | 1005 / 37209 | 157 / 102 |
| 38 | | 04'37" | 1004 / 38214 | 184 / 117 |
| 39 | | 05'00" (+00'23") | 1003 / 39217 | 181 / 110 |
| 40 | | 05'06" (+00'29") | 1009 / 40226 | 179 / 109 |
| 41 | | 05'44" (+01'07") | 1009 / 41236 | 160 / 108 |
| 42 | | 04'53" (+00'16") | 1002 / 42238 | 180 / 113 |
| 43 | | 05'01" (+00'24") | 1000 / 43238 | 180 / 109 |
| 44 | | 08'10" (+03'33") | 1004 / 44243 | 123 / 99 |
| 45 | | 05'18" (+00'41") | 1008 / 45251 | 175 / 107 |
| 46 | | 05'12" (+00'35") | 1002 / 46254 | 180 / 106 |
| 47 | | 06'57" (+02'20") | 1001 / 47255 | 142 / 100 |
| 48 | | 05'47" (+01'10") | 1003 / 48258 | 172 / 99 |
| 49 | | 06'34" (+01'57") | 724 / 48983 | 134 / 113 |
石碇馬至今有一個月單次跑量未超過30K以上.練習重點在長程耐力及跑姿調整,帶了近2公升的水顯然不夠喝,到了內柵小7只好再補充水份上路,原定53-54K的路程,尾段因右腳踝紉帶不適的情形比早先嚴重,上到崎頂後只好結束今日跑程,坐公車回家了
8月累積里程 :
402.25 km 
hero HEROES 累積 :
1837.7 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'18" | 00:05'18" |
| 2 | 05'08" | 00:10'26" |
| 3 | 05'07" | 00:15'33" |
| 4 | 04'56" | 00:20'29" |
| 5 | 05'02" | 00:25'31" |
| 6 | 04'52" | 00:30'23" |
| 7 | 04'40" | 00:35'03" |
| 8 | 04'54" | 00:39'57" |
| 9 | 05'09" | 00:45'06" |
| 10 | 05'14" | 00:50'20" |
| 11 | 05'34" | 00:55'54" |
| 12 | 05'03" | 01:00'57" |
| 13 | 05'03" | 01:06'00" |
| 14 | 04'54" | 01:10'54" |
| 15 | 04'54" | 01:15'48" |
| 16 | 05'02" | 01:20'50" |
| 17 | 05'06" | 01:25'56" |
| 18 | 05'08" | 01:31'04" |
| 19 | 06'01" | 01:37'05" |
| 20 | 09'09" | 01:46'14" |
| 21 | 06'08" | 01:52'22" |
| 22 | 05'20" | 01:57'42" |
| 23 | 05'39" | 02:03'21" |
| 24 | 05'25" | 02:08'46" |
| 25 | 05'08" | 02:13'54" |
| 26 | 04'48" | 02:18'42" |
| 27 | 05'09" | 02:23'51" |
| 28 | 05'06" | 02:28'57" |
| 29 | 06'42" | 02:35'39" |
| 30 | 04'53" | 02:40'32" |
| 31 | 05'17" | 02:45'49" |
| 32 | 05'58" | 02:51'47" |
| 33 | 05'42" | 02:57'29" |
| 34 | 05'15" | 03:02'44" |
| 35 | 05'03" | 03:07'47" |
| 36 | 05'05" | 03:12'52" |
| 37 | 06'12" | 03:19'04" |
| 38 | 04'37" | 03:23'41" |
| 39 | 05'01" | 03:28'42" |
| 40 | 05'06" | 03:33'48" |
| 41 | 05'48" | 03:39'36" |
| 42 | 04'57" | 03:44'33" |
| 43 | 05'02" | 03:49'35" |
| 44 | 08'08" | 03:57'43" |
| 45 | 05'20" | 04:03'03" |
| 46 | 05'16" | 04:08'19" |
| 47 | 06'58" | 04:15'17" |
| 48 | 05'30" | 04:20'47" |
| 48.7 | 07'30" | 04:26'13" |
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