32.2 km | 02:26:57 | 04:33/km日期: 2024-10-12 05:24 - 地點: 下營區＆龜子港 - 天氣: 很涼爽 - 平均心率: 148 - 卡路里: 2085 Cal - 總步數: 27986 - 平均步頻: 186 - 平均步幅: 115 cm - 溫度: 25°C - 濕度: 79.5
Pace: 05'57" / 05'06" / 04'29" / 04'25" / 04'26" / 04'26" / 04'27" / 04'25" / 04'25" / 04'23" / 04'25" / 04'23" / 04'28" / 04'27" / 04'23" / 04'25" / 04'24" / 04'22" / 04'24" / 04'24" / 04'19" / 04'19" / 04'08" / 03'54" / 05'21" / 05'36" / 03'49" / 05'32" / 03'49" / 06'37" / 05'22" / 05'14" / 06'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'47" (+01'57") | 1600 / 1600 | 193 / 89 |
| 2 | | 04'27" (+00'37") | 1601 / 3201 | 193 / 115 |
| 3 | | 04'26" (+00'36") | 1601 / 4802 | 191 / 117 |
| 4 | | 04'26" (+00'36") | 1603 / 6406 | 191 / 117 |
| 5 | | 04'24" (+00'34") | 1604 / 8010 | 190 / 118 |
| 6 | | 04'25" (+00'35") | 1603 / 9613 | 192 / 117 |
| 7 | | 04'25" (+00'35") | 1600 / 11214 | 192 / 117 |
| 8 | | 04'25" (+00'35") | 1602 / 12816 | 192 / 117 |
| 9 | | 04'25" (+00'35") | 1602 / 14418 | 192 / 117 |
| 10 | | 04'25" (+00'35") | 1600 / 16019 | 190 / 118 |
| 11 | | 04'23" (+00'33") | 1600 / 17619 | 191 / 118 |
| 12 | | 04'24" (+00'34") | 1601 / 19220 | 190 / 119 |
| 13 | | 04'21" (+00'31") | 1600 / 20820 | 191 / 119 |
| 14 | | 04'21" (+00'31") | 1600 / 22420 | 191 / 119 |
| 15 | | 03'54" (+00'04") | 1602 / 24022 | 187 / 136 |
| 16 | | 15'18" (+11'28") | 132 / 24155 | 132 / 49 |
| 17 | | 03'54" (+00'04") | 1601 / 25756 | 187 / 136 |
| 18 | | 15'19" (+11'29") | 141 / 25898 | 108 / 59 |
| 19 | | 03'51" (+00'01") | 1600 / 27498 | 189 / 137 |
| 20 | | 21'36" (+17'46") | 98 / 27597 | 105 / 43 |
| 21 | | 03'50" | 1600 / 29198 | 185 / 140 |
| 22 | | 18'22" (+14'32") | 108 / 29306 | 92 / 59 |
| 23 | | 05'27" (+01'37") | 1600 / 30906 | 191 / 95 |
| 24 | | 05'22" (+01'32") | 1277 / 32184 | 191 / 97 |
自律跑者之配速跑＆間歇訓練
暖身1600M
配速20800M／4:20~4:30
衝刺1600M／3：55
停休2分鐘
緩跑2800M左右收操
| 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 :
545.21 km 
驚嘆fly 風火輪 累積 :
660.9 kmMW Watch 上傳 | 1 month ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'57" | 00:05'57" |
| 2 | 05'06" | 00:11'03" |
| 3 | 04'29" | 00:15'32" |
| 4 | 04'25" | 00:19'57" |
| 5 | 04'26" | 00:24'23" |
| 6 | 04'26" | 00:28'49" |
| 7 | 04'27" | 00:33'16" |
| 8 | 04'25" | 00:37'41" |
| 9 | 04'25" | 00:42'06" |
| 10 | 04'23" | 00:46'29" |
| 11 | 04'25" | 00:50'54" |
| 12 | 04'23" | 00:55'17" |
| 13 | 04'28" | 00:59'45" |
| 14 | 04'27" | 01:04'12" |
| 15 | 04'23" | 01:08'35" |
| 16 | 04'25" | 01:13'00" |
| 17 | 04'24" | 01:17'24" |
| 18 | 04'22" | 01:21'46" |
| 19 | 04'24" | 01:26'10" |
| 20 | 04'24" | 01:30'34" |
| 21 | 04'19" | 01:34'53" |
| 22 | 04'19" | 01:39'12" |
| 23 | 04'08" | 01:43'20" |
| 24 | 03'54" | 01:47'14" |
| 25 | 05'21" | 01:52'35" |
| 26 | 05'36" | 01:58'11" |
| 27 | 03'49" | 02:02'00" |
| 28 | 05'32" | 02:07'32" |
| 29 | 03'49" | 02:11'21" |
| 30 | 06'37" | 02:17'58" |
| 31 | 05'22" | 02:23'20" |
| 32 | 05'14" | 02:28'34" |
| 32.2 | 07'42" | 02:30'00" |
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