30.3 km | 03:16:06 | 06:27/km日期: 2017-11-18 06:14 - 地點: 大稻埕-蘆洲-關渡宮-社子島 - 平均心率: 153 - 卡路里: 1884 Cal - 平均步頻: 170 - 溫度: 24°C - 濕度: 74% - PM2.5: 普通(37)
Pace: 06'44" / 06'17" / 06'23" / 06'13" / 06'05" / 06'10" / 06'05" / 06'15" / 06'04" / 06'23" / 06'01" / 07'36" / 08'15" / 06'05" / 22'09" / 06'06" / 06'06" / 06'17" / 07'29" / 06'10" / 06'09" / 06'12" / 08'33" / 06'05" / 06'03" / 08'14" / 06'15" / 06'13" / 07'09" / 06'30" / 06'15" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'36" (+00'36") | 1000 / 1000 |
2 | | 06'16" (+00'16") | 1000 / 2000 |
3 | | 06'23" (+00'23") | 1000 / 3000 |
4 | | 06'13" (+00'13") | 1000 / 4000 |
5 | | 06'04" (+00'04") | 1000 / 5000 |
6 | | 06'10" (+00'10") | 1000 / 6000 |
7 | | 06'04" (+00'04") | 1000 / 7000 |
8 | | 06'14" (+00'14") | 1000 / 8000 |
9 | | 06'04" (+00'04") | 1000 / 9000 |
10 | | 06'23" (+00'23") | 1000 / 10000 |
11 | | 06'00" | 1000 / 11000 |
12 | | 07'36" (+01'36") | 1000 / 12000 |
13 | | 08'14" (+02'14") | 1000 / 13000 |
14 | | 06'05" (+00'05") | 1000 / 14000 |
15 | | 07'59" (+01'59") | 1000 / 15000 |
16 | | 06'14" (+00'14") | 1000 / 16000 |
17 | | 06'06" (+00'06") | 1000 / 17000 |
18 | | 06'16" (+00'16") | 1000 / 18000 |
19 | | 06'50" (+00'50") | 1000 / 19000 |
20 | | 06'09" (+00'09") | 1000 / 20000 |
21 | | 06'09" (+00'09") | 1000 / 21000 |
22 | | 06'11" (+00'11") | 1000 / 22000 |
23 | | 07'00" (+01'00") | 1000 / 23000 |
24 | | 06'04" (+00'04") | 1000 / 24000 |
25 | | 06'03" (+00'03") | 1000 / 25000 |
26 | | 06'18" (+00'18") | 1000 / 26000 |
27 | | 06'14" (+00'14") | 1000 / 27000 |
28 | | 06'13" (+00'13") | 1000 / 28000 |
29 | | 07'08" (+01'08") | 1000 / 29000 |
30 | | 06'30" (+00'30") | 1000 / 30000 |
31 | | 06'13" (+00'13") | 341 / 30341 |
今天有練到,30K均速維持在6:30內(6,27")算有進步,
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 118~144 | 65~79% |
2:M馬拉松配速區 | 144~162 | 79~89% |
3:T乳酸耐力區 | 162~168 | 89~92% |
4:A無氧耐力區 | 168~178 | 92~97.5% |
5:I最大耗氧區 | 178~183 | 97.5~100% |
最大心率為183 點此去設定最大心率 |
11月累積里程 :
206.52 km ![](images/shoe.png)
迪卡儂藍 累積 :
1327.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'44" | 00:06'44" |
2 | 06'17" | 00:13'01" |
3 | 06'23" | 00:19'24" |
4 | 06'13" | 00:25'37" |
5 | 06'05" | 00:31'42" |
6 | 06'10" | 00:37'52" |
7 | 06'05" | 00:43'57" |
8 | 06'15" | 00:50'12" |
9 | 06'04" | 00:56'16" |
10 | 06'23" | 01:02'39" |
11 | 06'01" | 01:08'40" |
12 | 07'36" | 01:16'16" |
13 | 08'15" | 01:24'31" |
14 | 06'05" | 01:30'36" |
15 | 22'09" | 01:52'45" |
16 | 06'06" | 01:58'51" |
17 | 06'06" | 02:04'57" |
18 | 06'17" | 02:11'14" |
19 | 07'29" | 02:18'43" |
20 | 06'10" | 02:24'53" |
21 | 06'09" | 02:31'02" |
22 | 06'12" | 02:37'14" |
23 | 08'33" | 02:45'47" |
24 | 06'05" | 02:51'52" |
25 | 06'03" | 02:57'55" |
26 | 08'14" | 03:06'09" |
27 | 06'15" | 03:12'24" |
28 | 06'13" | 03:18'37" |
29 | 07'09" | 03:25'46" |
30 | 06'30" | 03:32'16" |
30.3 | 06'15" | 03:34'24" |