31.9 km | 04:16:39 | 08:03/km日期: 2016-11-05 04:58 - 總爬升: 255 m - 天氣: 涼爽 - 平均心率: 153 - 卡路里: 1577 Cal - 總步數: 40662 - 平均步頻: 158 - 平均步幅: 78 cm - 溫度: 21°C - 濕度: 95%
Pace: 07'22" / 07'35" / 07'43" / 07'32" / 07'27" / 07'39" / 07'38" / 07'06" / 07'09" / 08'06" / 06'56" / 07'20" / 07'15" / 08'03" / 09'58" / 07'30" / 07'01" / 06'44" / 06'19" / 13'51" / 06'55" / 08'07" / 07'46" / 09'06" / 09'19" / 09'04" / 08'54" / 08'29" / 09'28" / 08'04" / 07'08" / 09'35" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 07'22" (+01'05") | 1003 / 1003 | 167 / 80 |
2 | | 07'33" (+01'16") | 1002 / 2006 | 178 / 74 |
3 | | 07'41" (+01'24") | 1002 / 3008 | 176 / 73 |
4 | | 07'31" (+01'14") | 1002 / 4010 | 179 / 74 |
5 | | 07'26" (+01'09") | 1000 / 5011 | 177 / 75 |
6 | | 07'38" (+01'21") | 1000 / 6011 | 173 / 75 |
7 | | 07'40" (+01'23") | 1003 / 7015 | 172 / 75 |
8 | | 07'14" (+00'57") | 1002 / 8018 | 177 / 77 |
9 | | 07'07" (+00'50") | 1005 / 9023 | 174 / 80 |
10 | | 08'05" (+01'48") | 1007 / 10031 | 145 / 84 |
11 | | 06'53" (+00'36") | 1006 / 11037 | 178 / 81 |
12 | | 07'13" (+00'56") | 1004 / 12041 | 177 / 77 |
13 | | 07'15" (+00'58") | 1006 / 13048 | 176 / 78 |
14 | | 08'01" (+01'44") | 1004 / 14053 | 163 / 76 |
15 | | 09'57" (+03'40") | 1006 / 15059 | 139 / 72 |
16 | | 07'25" (+01'08") | 1007 / 16066 | 178 / 75 |
17 | | 06'55" (+00'38") | 1001 / 17068 | 180 / 80 |
18 | | 06'43" (+00'26") | 1007 / 18075 | 185 / 80 |
19 | | 06'17" | 1006 / 19081 | 183 / 86 |
20 | | 13'52" (+07'35") | 1001 / 20082 | 97 / 74 |
21 | | 06'57" (+00'40") | 1002 / 21085 | 182 / 78 |
22 | | 08'04" (+01'47") | 1004 / 22089 | 155 / 79 |
23 | | 07'50" (+01'33") | 1005 / 23095 | 164 / 77 |
24 | | 09'25" (+03'08") | 1002 / 24097 | 122 / 86 |
25 | | 08'52" (+02'35") | 1003 / 25101 | 146 / 77 |
26 | | 09'44" (+03'27") | 1008 / 26109 | 140 / 72 |
27 | | 08'13" (+01'56") | 1003 / 27112 | 153 / 78 |
28 | | 08'30" (+02'13") | 1003 / 28116 | 136 / 86 |
29 | | 09'22" (+03'05") | 1004 / 29120 | 115 / 92 |
30 | | 07'59" (+01'42") | 1008 / 30128 | 152 / 81 |
31 | | 07'42" (+01'25") | 1006 / 31134 | 158 / 81 |
32 | | 08'05" (+01'48") | 845 / 31980 | 158 / 77 |
第一次跑超過30,腳其實沒有特別酸痛,體力也尚可,不過又有新問題了,記得剛開始跑稍微長距離的時候,右腳背跟腳踝上側會不舒服,後來是傷後開始跑,右腳整個是呈現緊繃狀態,然後是最近肩膀緊繃的問題,今天是約22k後左腳板足弓處有快抽筋的感覺,像前輩說的我就是跑不夠吧,總是無法自我檢視做出修正,就是傻傻的跑Orz,另外跑全馬我倒不擔心跑不完,我想就算走我也會走完,但有點令我擔心,就是右腳的拇指外翻,跑太久就會開始不適,這點就真的麻煩了⋯⋯
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 117~142 | 65~79% |
2:M馬拉松配速區 | 142~160 | 79~89% |
3:T乳酸耐力區 | 160~165 | 89~92% |
4:A無氧耐力區 | 165~175 | 92~97.5% |
5:I最大耗氧區 | 175~180 | 97.5~100% |
最大心率為180 點此去設定最大心率 |
11月累積里程 : 92.98 km
MW Watch 上傳 | 8 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'22" | 00:07'22" |
2 | 07'35" | 00:14'57" |
3 | 07'43" | 00:22'40" |
4 | 07'32" | 00:30'12" |
5 | 07'27" | 00:37'39" |
6 | 07'39" | 00:45'18" |
7 | 07'38" | 00:52'56" |
8 | 07'06" | 01:00'02" |
9 | 07'09" | 01:07'11" |
10 | 08'06" | 01:15'17" |
11 | 06'56" | 01:22'13" |
12 | 07'20" | 01:29'33" |
13 | 07'15" | 01:36'48" |
14 | 08'03" | 01:44'51" |
15 | 09'58" | 01:54'49" |
16 | 07'30" | 02:02'19" |
17 | 07'01" | 02:09'20" |
18 | 06'44" | 02:16'04" |
19 | 06'19" | 02:22'23" |
20 | 13'51" | 02:36'14" |
21 | 06'55" | 02:43'09" |
22 | 08'07" | 02:51'16" |
23 | 07'46" | 02:59'02" |
24 | 09'06" | 03:08'08" |
25 | 09'19" | 03:17'27" |
26 | 09'04" | 03:26'31" |
27 | 08'54" | 03:35'25" |
28 | 08'29" | 03:43'54" |
29 | 09'28" | 03:53'22" |
30 | 08'04" | 04:01'26" |
31 | 07'08" | 04:08'34" |
31.8 | 09'38" | 04:16'43" |