24.1 km | 02:08:29 | 05:20/km日期: 2018-12-29 15:26 - 總爬升: 592 m - 平均心率: 131 - 卡路里: 1429 Cal - 總步數: 23092 - 平均步頻: 179 - 平均步幅: 104 cm - 溫度: 23°C - 濕度: 56% - PM2.5: 良好(22)
Pace: 04'55" / 04'54" / 05'00" / 05'15" / 04'53" / 05'08" / 05'08" / 05'06" / 05'38" / 05'06" / 05'20" / 05'13" / 04'49" / 05'19" / 05'16" / 05'15" / 05'16" / 05'26" / 05'29" / 05'18" / 05'33" / 05'45" / 05'52" / 05'46" / 25'57" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 04'57" (+00'12") | 1000 / 1000 | 183 / 109 |
2 | | 04'59" (+00'14") | 1001 / 2002 | 182 / 109 |
3 | | 05'02" (+00'17") | 1001 / 3004 | 179 / 110 |
4 | | 05'19" (+00'34") | 1001 / 4006 | 176 / 106 |
5 | | 04'54" (+00'09") | 1000 / 5006 | 177 / 114 |
6 | | 05'15" (+00'30") | 1002 / 6009 | 176 / 108 |
7 | | 05'10" (+00'25") | 1002 / 7012 | 174 / 110 |
8 | | 05'09" (+00'24") | 1001 / 8013 | 175 / 110 |
9 | | 05'38" (+00'53") | 1001 / 9015 | 178 / 99 |
10 | | 05'12" (+00'27") | 1001 / 10017 | 177 / 108 |
11 | | 05'19" (+00'34") | 1003 / 11020 | 176 / 106 |
12 | | 05'26" (+00'41") | 1002 / 12022 | 179 / 102 |
13 | | 04'45" | 1001 / 13023 | 181 / 115 |
14 | | 05'25" (+00'40") | 1002 / 14026 | 181 / 101 |
15 | | 05'14" (+00'29") | 1001 / 15027 | 180 / 105 |
16 | | 05'20" (+00'35") | 1000 / 16028 | 181 / 103 |
17 | | 05'24" (+00'39") | 1000 / 17028 | 183 / 100 |
18 | | 05'23" (+00'38") | 1001 / 18029 | 181 / 102 |
19 | | 05'27" (+00'42") | 1001 / 19031 | 180 / 101 |
20 | | 05'52" (+01'07") | 1000 / 20032 | 181 / 93 |
21 | | 05'23" (+00'38") | 1001 / 21033 | 181 / 101 |
22 | | 05'51" (+01'06") | 1001 / 22035 | 181 / 93 |
23 | | 05'46" (+01'01") | 1000 / 23035 | 180 / 95 |
24 | | 05'34" (+00'49") | 1001 / 24037 | 180 / 99 |
25 | | 10'17" (+05'32") | 32 / 24069 | 168 / 57 |
基本訓練
原本預計澄清湖外圍3圈,竟然封道修路,只好從後門切進去再跑回大門,幸好天氣微涼一圈八K補給尚可接受,3圈收工結束今天這回合。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 111~135 | 65~79% |
2:M馬拉松配速區 | 135~153 | 79~89% |
3:T乳酸耐力區 | 153~158 | 89~92% |
4:A無氧耐力區 | 158~167 | 92~97.5% |
5:I最大耗氧區 | 167~172 | 97.5~100% |
最大心率為172 點此去設定最大心率 |
12月累積里程 :
235.90 km 美津濃 wave rider 20 累積 :
1786.0 kmMW Watch 上傳 | 5 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'55" | 00:04'55" |
2 | 04'54" | 00:09'49" |
3 | 05'00" | 00:14'49" |
4 | 05'15" | 00:20'04" |
5 | 04'53" | 00:24'57" |
6 | 05'08" | 00:30'05" |
7 | 05'08" | 00:35'13" |
8 | 05'06" | 00:40'19" |
9 | 05'38" | 00:45'57" |
10 | 05'06" | 00:51'03" |
11 | 05'20" | 00:56'23" |
12 | 05'13" | 01:01'36" |
13 | 04'49" | 01:06'25" |
14 | 05'19" | 01:11'44" |
15 | 05'16" | 01:17'00" |
16 | 05'15" | 01:22'15" |
17 | 05'16" | 01:27'31" |
18 | 05'26" | 01:32'57" |
19 | 05'29" | 01:38'26" |
20 | 05'18" | 01:43'44" |
21 | 05'33" | 01:49'17" |
22 | 05'45" | 01:55'02" |
23 | 05'52" | 02:00'54" |
24 | 05'46" | 02:06'40" |
24.1 | 25'46" | 02:08'29" |