42.2 km | 06:06:00 | 08:39/km日期: 2015-10-11 06:04 - 總爬升: 1158 m - 地點: 澐關自助馬團練 - 天氣: 陰涼 - 平均心率: 137 - 卡路里: 2469 Cal - 總步數: 46718 - 平均步頻: 127 - 平均步幅: 90 cm - 溫度: 21°C - 濕度: 68%
Pace: 08'19" / 07'45" / 07'30" / 06'51" / 12'09" / 07'05" / 07'06" / 15'25" / 04'54" / 04'36" / 04'44" / 05'01" / 06'14" / 14'15" / 05'00" / 05'36" / 05'07" / 13'47" / 07'23" / 07'12" / 06'43" / 09'44" / 26'10" / 16'44" / 05'23" / 09'40" / 05'09" / 20'02" / 05'36" / 06'29" / 14'52" / 06'04" / 06'55" / 06'41" / 24'00" / 05'29" / 05'37" / 05'28" / 07'41" / 04'25" / 04'30" / 04'13" / 10'26" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 08'18" (+04'05") | 1000 / 1000 | 179 / 67 |
2 | | 07'41" (+03'28") | 1006 / 2006 | 179 / 72 |
3 | | 07'27" (+03'14") | 1005 / 3012 | 181 / 73 |
4 | | 06'51" (+02'38") | 1008 / 4020 | 182 / 79 |
5 | | 12'01" (+07'48") | 1004 / 5025 | 102 / 81 |
6 | | 07'06" (+02'53") | 1007 / 6032 | 179 / 78 |
7 | | 07'02" (+02'49") | 1006 / 7038 | 175 / 81 |
8 | | 15'19" (+11'06") | 1005 / 8044 | 88 / 73 |
9 | | 04'50" (+00'37") | 1008 / 9053 | 181 / 113 |
10 | | 04'33" (+00'20") | 1000 / 10053 | 183 / 119 |
11 | | 04'45" (+00'32") | 1005 / 11058 | 184 / 113 |
12 | | 05'03" (+00'50") | 1012 / 12070 | 183 / 107 |
13 | | 06'05" (+01'52") | 1008 / 13079 | 145 / 113 |
14 | | 14'08" (+09'55") | 1008 / 14087 | 77 / 91 |
15 | | 05'10" (+00'57") | 1005 / 15092 | 183 / 105 |
16 | | 05'33" (+01'20") | 1006 / 16099 | 184 / 97 |
17 | | 05'05" (+00'52") | 1004 / 17103 | 183 / 107 |
18 | | 13'44" (+09'31") | 1008 / 18112 | 101 / 71 |
19 | | 07'16" (+03'03") | 1005 / 19118 | 180 / 76 |
20 | | 07'09" (+02'56") | 1006 / 20124 | 176 / 79 |
21 | | 06'42" (+02'29") | 1008 / 21132 | 180 / 82 |
22 | | 13'41" (+09'28") | 1004 / 22136 | 78 / 92 |
23 | | 22'10" (+17'57") | 1002 / 23139 | 77 / 57 |
24 | | 16'33" (+12'20") | 1002 / 24141 | 35 / 171 |
25 | | 05'46" (+01'33") | 1003 / 25145 | 159 / 108 |
26 | | 09'13" (+05'00") | 1002 / 26147 | 109 / 99 |
27 | | 05'09" (+00'56") | 1007 / 27155 | 178 / 108 |
28 | | 19'54" (+15'41") | 1009 / 28164 | 67 / 74 |
29 | | 05'34" (+01'21") | 1004 / 29168 | 182 / 98 |
30 | | 06'34" (+02'21") | 1000 / 30169 | 181 / 83 |
31 | | 14'44" (+10'31") | 1008 / 31177 | 86 / 78 |
32 | | 06'09" (+01'56") | 1010 / 32188 | 182 / 89 |
33 | | 06'49" (+02'36") | 1006 / 33195 | 181 / 80 |
34 | | 06'35" (+02'22") | 1003 / 34198 | 181 / 83 |
35 | | 23'49" (+19'36") | 1004 / 35202 | 64 / 65 |
36 | | 05'28" (+01'15") | 1003 / 36205 | 178 / 102 |
37 | | 05'33" (+01'20") | 1007 / 37212 | 180 / 99 |
38 | | 05'29" (+01'16") | 1006 / 38219 | 177 / 102 |
39 | | 07'32" (+03'19") | 1000 / 39219 | 87 / 150 |
40 | | 04'25" (+00'12") | 1003 / 40222 | 180 / 125 |
41 | | 04'28" (+00'15") | 1004 / 41227 | 182 / 122 |
42 | | 04'13" | 1006 / 42233 | 184 / 128 |
環島跑步自主訓練第486天,跟著泳全部長、蒼柏、阿志、菲力教官、洪瑞隆大哥、邱永字大哥、邱昶樺大哥,加我,總共8人澐關自助馬團練。
過程上上下下的路線,不輸雙潭的路線,是一個很棒的路線,感謝泳全大哥的揪跑,感謝今天一起完成團練的大家,感恩!
10/22全國運動會馬拉松賽前,最後一次山路訓練,該做的努力,都做了,期望自己在全國運動會比賽獲得好成績,盡自己最大能力去跑吧!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
10月累積里程 :
337.84 km ASICS TJR837-3100 火珊瑚珍珠白 累積 :
1025.3 kmMW Watch 上傳 | 8 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 08'19" | 00:08'19" |
2 | 07'45" | 00:16'04" |
3 | 07'30" | 00:23'34" |
4 | 06'51" | 00:30'25" |
5 | 12'09" | 00:42'34" |
6 | 07'05" | 00:49'39" |
7 | 07'06" | 00:56'45" |
8 | 15'25" | 01:12'10" |
9 | 04'54" | 01:17'04" |
10 | 04'36" | 01:21'40" |
11 | 04'44" | 01:26'24" |
12 | 05'01" | 01:31'25" |
13 | 06'14" | 01:37'39" |
14 | 14'15" | 01:51'54" |
15 | 05'00" | 01:56'54" |
16 | 05'36" | 02:02'30" |
17 | 05'07" | 02:07'37" |
18 | 13'47" | 02:21'24" |
19 | 07'23" | 02:28'47" |
20 | 07'12" | 02:35'59" |
21 | 06'43" | 02:42'42" |
22 | 09'44" | 02:52'26" |
23 | 26'10" | 03:18'36" |
24 | 16'44" | 03:35'20" |
25 | 05'23" | 03:40'43" |
26 | 09'40" | 03:50'23" |
27 | 05'09" | 03:55'32" |
28 | 20'02" | 04:15'34" |
29 | 05'36" | 04:21'10" |
30 | 06'29" | 04:27'39" |
31 | 14'52" | 04:42'31" |
32 | 06'04" | 04:48'35" |
33 | 06'55" | 04:55'30" |
34 | 06'41" | 05:02'11" |
35 | 24'00" | 05:26'11" |
36 | 05'29" | 05:31'40" |
37 | 05'37" | 05:37'17" |
38 | 05'28" | 05:42'45" |
39 | 07'41" | 05:50'26" |
40 | 04'25" | 05:54'51" |
41 | 04'30" | 05:59'21" |
42 | 04'13" | 06:03'34" |
42.2 | 11'39" | 06:06'00" |