9.1 km | 00:36:54 | 04:02/km日期: 2014-11-09 05:48 - 地點: 總統府廣場 - 天氣: 陰 - 平均心率: 51 - 卡路里: 824 Cal - 溫度: 23°C - 濕度: 74%
Pace: 03'43" / 03'45" / 04'08" / 04'07" / 04'06" / 04'07" / 04'10" / 04'00" / 03'57" / 06'17" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'07" (+02'13") | 48 / 48 |
2 | | 03'36" (+00'42") | 46 / 94 |
3 | | 02'54" | 45 / 140 |
4 | | 03'47" (+00'53") | 48 / 189 |
5 | | 03'12" (+00'18") | 57 / 246 |
6 | | 03'41" (+00'47") | 45 / 291 |
7 | | 03'46" (+00'52") | 57 / 348 |
8 | | 03'45" (+00'51") | 44 / 393 |
9 | | 03'46" (+00'52") | 48 / 441 |
10 | | 03'31" (+00'37") | 56 / 498 |
11 | | 03'25" (+00'31") | 43 / 542 |
12 | | 03'30" (+00'36") | 57 / 599 |
13 | | 03'13" (+00'19") | 51 / 650 |
14 | | 03'30" (+00'36") | 33 / 684 |
15 | | 03'46" (+00'52") | 61 / 745 |
16 | | 04'03" (+01'09") | 45 / 791 |
17 | | 03'43" (+00'49") | 58 / 849 |
18 | | 03'58" (+01'04") | 46 / 895 |
19 | | 03'49" (+00'55") | 52 / 947 |
20 | | 03'36" (+00'42") | 36 / 984 |
21 | | 03'42" (+00'48") | 63 / 1047 |
22 | | 03'09" (+00'15") | 36 / 1084 |
23 | | 03'40" (+00'46") | 58 / 1143 |
24 | | 03'27" (+00'33") | 43 / 1186 |
25 | | 03'26" (+00'32") | 58 / 1245 |
26 | | 03'27" (+00'33") | 48 / 1293 |
27 | | 03'43" (+00'49") | 53 / 1346 |
28 | | 03'31" (+00'37") | 56 / 1403 |
29 | | 03'42" (+00'48") | 49 / 1453 |
30 | | 03'41" (+00'47") | 36 / 1489 |
31 | | 04'13" (+01'19") | 67 / 1556 |
32 | | 03'25" (+00'31") | 38 / 1595 |
33 | | 03'39" (+00'45") | 54 / 1650 |
34 | | 03'39" (+00'45") | 54 / 1704 |
35 | | 04'06" (+01'12") | 52 / 1757 |
36 | | 03'40" (+00'46") | 54 / 1811 |
37 | | 04'19" (+01'25") | 34 / 1846 |
38 | | 03'56" (+01'02") | 59 / 1905 |
39 | | 04'01" (+01'07") | 53 / 1959 |
40 | | 04'20" (+01'26") | 57 / 2017 |
41 | | 04'06" (+01'12") | 48 / 2065 |
42 | | 04'38" (+01'44") | 39 / 2105 |
43 | | 04'18" (+01'24") | 58 / 2163 |
44 | | 04'02" (+01'08") | 45 / 2208 |
45 | | 04'10" (+01'16") | 51 / 2260 |
46 | | 04'14" (+01'20") | 51 / 2311 |
47 | | 04'03" (+01'09") | 53 / 2365 |
48 | | 04'10" (+01'16") | 39 / 2405 |
49 | | 03'55" (+01'01") | 55 / 2460 |
50 | | 04'03" (+01'09") | 53 / 2513 |
51 | | 04'01" (+01'07") | 45 / 2559 |
52 | | 03'58" (+01'04") | 54 / 2613 |
53 | | 03'46" (+00'52") | 57 / 2671 |
54 | | 03'46" (+00'52") | 53 / 2724 |
55 | | 05'03" (+02'09") | 46 / 2770 |
56 | | 04'11" (+01'17") | 47 / 2818 |
57 | | 04'14" (+01'20") | 47 / 2865 |
58 | | 04'11" (+01'17") | 47 / 2913 |
59 | | 04'01" (+01'07") | 53 / 2966 |
60 | | 04'03" (+01'09") | 45 / 3012 |
61 | | 04'08" (+01'14") | 64 / 3076 |
62 | | 04'01" (+01'07") | 49 / 3126 |
63 | | 04'07" (+01'13") | 44 / 3170 |
64 | | 04'13" (+01'19") | 47 / 3218 |
65 | | 04'09" (+01'15") | 48 / 3266 |
66 | | 04'16" (+01'22") | 62 / 3328 |
67 | | 03'58" (+01'04") | 54 / 3383 |
68 | | 03'48" (+00'54") | 39 / 3422 |
69 | | 04'08" (+01'14") | 48 / 3471 |
70 | | 04'08" (+01'14") | 56 / 3527 |
71 | | 04'27" (+01'33") | 44 / 3572 |
72 | | 03'54" (+01'00") | 51 / 3623 |
73 | | 04'00" (+01'06") | 45 / 3668 |
74 | | 04'14" (+01'20") | 47 / 3716 |
75 | | 04'11" (+01'17") | 63 / 3779 |
76 | | 04'18" (+01'24") | 46 / 3826 |
77 | | 04'31" (+01'37") | 40 / 3866 |
78 | | 03'51" (+00'57") | 56 / 3922 |
79 | | 04'04" (+01'10") | 53 / 3976 |
80 | | 04'06" (+01'12") | 60 / 4036 |
81 | | 04'12" (+01'18") | 39 / 4076 |
82 | | 04'10" (+01'16") | 51 / 4128 |
83 | | 04'06" (+01'12") | 52 / 4181 |
84 | | 04'11" (+01'17") | 39 / 4220 |
85 | | 04'06" (+01'12") | 65 / 4285 |
86 | | 04'00" (+01'06") | 49 / 4335 |
87 | | 03'51" (+00'57") | 51 / 4387 |
88 | | 04'15" (+01'21") | 46 / 4434 |
89 | | 03'54" (+01'00") | 55 / 4490 |
90 | | 04'07" (+01'13") | 48 / 4538 |
91 | | 04'14" (+01'20") | 43 / 4581 |
92 | | 04'09" (+01'15") | 48 / 4629 |
93 | | 04'10" (+01'16") | 59 / 4689 |
94 | | 04'08" (+01'14") | 44 / 4733 |
95 | | 04'32" (+01'38") | 51 / 4785 |
96 | | 03'38" (+00'44") | 59 / 4844 |
97 | | 03'47" (+00'53") | 52 / 4897 |
98 | | 04'08" (+01'14") | 48 / 4945 |
99 | | 04'01" (+01'07") | 49 / 4995 |
100 | | 04'16" (+01'22") | 46 / 5042 |
101 | | 04'18" (+01'24") | 42 / 5084 |
102 | | 03'46" (+00'52") | 57 / 5142 |
103 | | 04'19" (+01'25") | 50 / 5192 |
104 | | 04'10" (+01'16") | 51 / 5244 |
105 | | 04'10" (+01'16") | 55 / 5300 |
106 | | 04'18" (+01'24") | 46 / 5346 |
107 | | 04'15" (+01'21") | 47 / 5393 |
108 | | 04'07" (+01'13") | 56 / 5450 |
109 | | 04'02" (+01'08") | 45 / 5495 |
110 | | 04'05" (+01'11") | 52 / 5548 |
111 | | 04'10" (+01'16") | 51 / 5600 |
112 | | 04'09" (+01'15") | 48 / 5648 |
113 | | 04'03" (+01'09") | 41 / 5689 |
114 | | 04'17" (+01'23") | 69 / 5759 |
115 | | 04'01" (+01'07") | 29 / 5788 |
116 | | 03'46" (+00'52") | 57 / 5846 |
117 | | 04'12" (+01'18") | 47 / 5893 |
118 | | 03'54" (+01'00") | 51 / 5945 |
119 | | 04'07" (+01'13") | 56 / 6001 |
120 | | 04'19" (+01'25") | 50 / 6051 |
121 | | 04'08" (+01'14") | 48 / 6100 |
122 | | 04'03" (+01'09") | 53 / 6153 |
123 | | 03'59" (+01'05") | 41 / 6195 |
124 | | 04'35" (+01'41") | 61 / 6256 |
125 | | 03'21" (+00'27") | 49 / 6306 |
126 | | 05'14" (+02'20") | 50 / 6357 |
127 | | 03'36" (+00'42") | 36 / 6394 |
128 | | 03'44" (+00'50") | 62 / 6456 |
129 | | 03'57" (+01'03") | 46 / 6502 |
130 | | 04'16" (+01'22") | 62 / 6565 |
131 | | 04'07" (+01'13") | 40 / 6605 |
132 | | 04'10" (+01'16") | 43 / 6649 |
133 | | 04'13" (+01'19") | 59 / 6708 |
134 | | 03'47" (+00'53") | 52 / 6761 |
135 | | 04'04" (+01'10") | 44 / 6806 |
136 | | 04'15" (+01'21") | 62 / 6869 |
137 | | 03'58" (+01'04") | 41 / 6910 |
138 | | 04'20" (+01'26") | 53 / 6964 |
139 | | 03'51" (+00'57") | 47 / 7012 |
140 | | 04'04" (+01'10") | 53 / 7065 |
141 | | 03'58" (+01'04") | 50 / 7115 |
142 | | 04'20" (+01'26") | 49 / 7165 |
143 | | 04'04" (+01'10") | 45 / 7210 |
144 | | 04'01" (+01'07") | 49 / 7260 |
145 | | 04'19" (+01'25") | 53 / 7314 |
146 | | 03'59" (+01'05") | 54 / 7368 |
147 | | 04'03" (+01'09") | 53 / 7422 |
148 | | 03'59" (+01'05") | 50 / 7472 |
149 | | 03'48" (+00'54") | 48 / 7520 |
150 | | 03'45" (+00'51") | 31 / 7551 |
151 | | 03'47" (+00'53") | 52 / 7603 |
152 | | 03'59" (+01'05") | 50 / 7654 |
153 | | 03'45" (+00'51") | 57 / 7711 |
154 | | 03'58" (+01'04") | 54 / 7766 |
155 | | 04'09" (+01'15") | 52 / 7818 |
156 | | 03'58" (+01'04") | 46 / 7864 |
157 | | 03'58" (+01'04") | 50 / 7914 |
158 | | 03'53" (+00'59") | 47 / 7961 |
159 | | 03'48" (+00'54") | 52 / 8014 |
160 | | 03'51" (+00'57") | 60 / 8074 |
161 | | 03'35" (+00'41") | 50 / 8125 |
162 | | 04'40" (+01'46") | 42 / 8168 |
163 | | 03'14" (+00'20") | 61 / 8230 |
164 | | 03'12" (+00'18") | 51 / 8282 |
165 | | 03'59" (+01'05") | 45 / 8328 |
166 | | 04'15" (+01'21") | 39 / 8367 |
167 | | 03'59" (+01'05") | 58 / 8425 |
168 | | 04'18" (+01'24") | 38 / 8464 |
169 | | 03'58" (+01'04") | 62 / 8527 |
170 | | 04'08" (+01'14") | 44 / 8571 |
171 | | 04'21" (+01'27") | 61 / 8632 |
172 | | 04'36" (+01'42") | 39 / 8672 |
173 | | 03'35" (+00'41") | 60 / 8732 |
174 | | 04'12" (+01'18") | 47 / 8780 |
175 | | 04'22" (+01'28") | 45 / 8826 |
176 | | 03'58" (+01'04") | 46 / 8872 |
177 | | 04'18" (+01'24") | 62 / 8934 |
178 | | 03'56" (+01'02") | 50 / 8985 |
179 | | 04'00" (+01'06") | 49 / 9034 |
180 | | 03'35" (+00'41") | 32 / 9067 |
181 | | 03'40" (+00'46") | 63 / 9130 |
182 | | 03'37" (+00'43") | 50 / 9181 |
這場以練配速為主,提高配速,以利下星期水岸星光全馬做調整準備,不計成績。這場巧遇長跑國手「郭宗智」老師(也是我的鄰居),順道請教了很多長跑和訓練方面問題,獲益良多,也希望自己能不斷精進,加油!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 107~130 | 65~79% |
2:M馬拉松配速區 | 130~146 | 79~89% |
3:T乳酸耐力區 | 146~151 | 89~92% |
4:A無氧耐力區 | 151~160 | 92~97.5% |
5:I最大耗氧區 | 160~165 | 97.5~100% |
最大心率為165 點此去設定最大心率 |
11月累積里程 : 205.03 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'43" | 00:03'43" |
2 | 03'45" | 00:07'28" |
3 | 04'08" | 00:11'36" |
4 | 04'07" | 00:15'43" |
5 | 04'06" | 00:19'49" |
6 | 04'07" | 00:23'56" |
7 | 04'10" | 00:28'06" |
8 | 04'00" | 00:32'06" |
9 | 03'57" | 00:36'03" |
9.1 | 06'17" | 00:36'54" |