22.4 km | 02:47:36 | 07:28/km日期: 2016-04-03 08:09 - 總爬升: 324 m - 地點: 石門水庫 - 天氣: 晴 - 平均心率: 124 - 卡路里: 1310 Cal - 平均步頻: 170 - 溫度: 23°C - 濕度: 82%
Pace: 08'14" / 08'34" / 07'05" / 06'49" / 06'32" / 06'20" / 06'06" / 06'38" / 05'47" / 11'20" / 07'50" / 09'26" / 07'25" / 08'08" / 06'35" / 09'29" / 08'30" / 11'16" / 07'04" / 09'44" / 05'48" / 07'21" / 05'25" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 08'04" (+02'17") | 1000 / 1000 |
2 | | 08'42" (+02'55") | 1000 / 2000 |
3 | | 07'05" (+01'18") | 1000 / 3000 |
4 | | 06'48" (+01'01") | 1000 / 4000 |
5 | | 06'31" (+00'44") | 1000 / 5000 |
6 | | 06'20" (+00'33") | 1000 / 6000 |
7 | | 06'06" (+00'19") | 1000 / 7000 |
8 | | 06'37" (+00'50") | 1000 / 8000 |
9 | | 05'47" | 1000 / 9000 |
10 | | 07'24" (+01'37") | 1000 / 10000 |
11 | | 07'50" (+02'03") | 1000 / 11000 |
12 | | 09'25" (+03'38") | 1000 / 12000 |
13 | | 07'25" (+01'38") | 1000 / 13000 |
14 | | 08'07" (+02'20") | 1000 / 14000 |
15 | | 06'35" (+00'48") | 1000 / 15000 |
16 | | 09'29" (+03'42") | 1000 / 16000 |
17 | | 08'29" (+02'42") | 1000 / 17000 |
18 | | 08'37" (+02'50") | 1000 / 18000 |
19 | | 07'04" (+01'17") | 1000 / 19000 |
20 | | 09'41" (+03'54") | 1000 / 20000 |
21 | | 05'47" | 1000 / 21000 |
22 | | 07'21" (+01'34") | 1000 / 22000 |
23 | | 05'28" | 397 / 22397 |
今天有點熱,由坪林直上霸頂頗陡的路經環湖路再至7K處跑向百吉隧道繞百吉步道一圈再回程,狀況不佳跑跑走走感覺腳酸,好在有烏賊哥請吃活魚十道補充一些能量,不然想睡覺了哈!
今天G帥、迪恩、志榮、fannine、Ling、fen、Fiona、瑄美、阿寶、Ted都來了,可惜Ted把腳弄傷了不能跑,一切都還算完美!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 102~124 | 65~79% |
2:M馬拉松配速區 | 124~140 | 79~89% |
3:T乳酸耐力區 | 140~145 | 89~92% |
4:A無氧耐力區 | 145~154 | 92~97.5% |
5:I最大耗氧區 | 154~158 | 97.5~100% |
最大心率為158 點此去設定最大心率 |
4月累積里程 : 301.33 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 08'14" | 00:08'14" |
2 | 08'34" | 00:16'48" |
3 | 07'05" | 00:23'53" |
4 | 06'49" | 00:30'42" |
5 | 06'32" | 00:37'14" |
6 | 06'20" | 00:43'34" |
7 | 06'06" | 00:49'40" |
8 | 06'38" | 00:56'18" |
9 | 05'47" | 01:02'05" |
10 | 11'20" | 01:13'25" |
11 | 07'50" | 01:21'15" |
12 | 09'26" | 01:30'41" |
13 | 07'25" | 01:38'06" |
14 | 08'08" | 01:46'14" |
15 | 06'35" | 01:52'49" |
16 | 09'29" | 02:02'18" |
17 | 08'30" | 02:10'48" |
18 | 11'16" | 02:22'04" |
19 | 07'04" | 02:29'08" |
20 | 09'44" | 02:38'52" |
21 | 05'48" | 02:44'40" |
22 | 07'21" | 02:52'01" |
22.4 | 05'27" | 02:54'11" |