24.4 km | 01:53:53 | 04:39/km日期: 2012-12-09 15:51 - 總爬升: 146 m - 地點: 湖口鄉省道 - 天氣: 好冷,強風 - 平均心率: 66 - 卡路里: 1472 Cal - 溫度: 14°C - 濕度: 89%
Pace: 04'00" / 04'13" / 04'22" / 04'27" / 04'47" / 04'49" / 04'48" / 05'01" / 04'56" / 04'41" / 04'41" / 04'42" / 04'46" / 05'01" / 04'55" / 04'44" / 04'43" / 04'34" / 04'49" / 04'27" / 04'24" / 04'34" / 04'39" / 04'49" / 04'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'59" | 1002 / 1002 |
| 2 | | 04'11" (+00'12") | 1012 / 2014 |
| 3 | | 04'23" (+00'24") | 1006 / 3021 |
| 4 | | 04'27" (+00'28") | 1000 / 4022 |
| 5 | | 04'45" (+00'46") | 997 / 5019 |
| 6 | | 04'49" (+00'50") | 998 / 6018 |
| 7 | | 04'46" (+00'47") | 998 / 7017 |
| 8 | | 05'03" (+01'04") | 1002 / 8019 |
| 9 | | 04'57" (+00'58") | 1003 / 9022 |
| 10 | | 04'38" (+00'39") | 1000 / 10023 |
| 11 | | 04'39" (+00'40") | 1016 / 11039 |
| 12 | | 04'42" (+00'43") | 998 / 12038 |
| 13 | | 04'48" (+00'49") | 1001 / 13040 |
| 14 | | 04'59" (+01'00") | 1005 / 14046 |
| 15 | | 04'57" (+00'58") | 997 / 15043 |
| 16 | | 04'41" (+00'42") | 1004 / 16048 |
| 17 | | 04'41" (+00'42") | 1008 / 17057 |
| 18 | | 04'36" (+00'37") | 994 / 18051 |
| 19 | | 04'46" (+00'47") | 1005 / 19056 |
| 20 | | 04'27" (+00'28") | 994 / 20051 |
| 21 | | 04'23" (+00'24") | 1004 / 21055 |
| 22 | | 04'35" (+00'36") | 1007 / 22063 |
| 23 | | 04'39" (+00'40") | 996 / 23060 |
| 24 | | 04'46" (+00'47") | 1002 / 24062 |
提早從濕冷的基隆趕回新竹,目的就是為了要練跑!
湖口的天氣除了冷,風大之外其餘都還好,只是今天身體的狀況有點不好,途中停了一下上廁所,明明出門前就已經上過....
下週就是年度的大賽事囉,希望能繳出一張漂亮的成績單做為今年的結尾!!
| 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 : 116.04 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'00" | 00:04'00" |
| 2 | 04'13" | 00:08'13" |
| 3 | 04'22" | 00:12'35" |
| 4 | 04'27" | 00:17'02" |
| 5 | 04'47" | 00:21'49" |
| 6 | 04'49" | 00:26'38" |
| 7 | 04'48" | 00:31'26" |
| 8 | 05'01" | 00:36'27" |
| 9 | 04'56" | 00:41'23" |
| 10 | 04'41" | 00:46'04" |
| 11 | 04'41" | 00:50'45" |
| 12 | 04'42" | 00:55'27" |
| 13 | 04'46" | 01:00'13" |
| 14 | 05'01" | 01:05'14" |
| 15 | 04'55" | 01:10'09" |
| 16 | 04'44" | 01:14'53" |
| 17 | 04'43" | 01:19'36" |
| 18 | 04'34" | 01:24'10" |
| 19 | 04'49" | 01:28'59" |
| 20 | 04'27" | 01:33'26" |
| 21 | 04'24" | 01:37'50" |
| 22 | 04'34" | 01:42'24" |
| 23 | 04'39" | 01:47'03" |
| 24 | 04'49" | 01:51'52" |
| 24.4 | 04'50" | 01:53'53" |
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