30.2 km | 03:09:29 | 06:16/km日期: 2019-12-22 06:21 - 地點: 三峽 - 天氣: 陰雨 - 平均心率: 150 - 卡路里: 1631 Cal - 總步數: 33946 - 平均步頻: 179 - 平均步幅: 89 cm - 溫度: 19°C - 濕度: 97%
Pace: 06'01" / 05'57" / 06'13" / 05'52" / 06'01" / 05'52" / 05'42" / 05'38" / 06'07" / 06'06" / 05'57" / 06'07" / 07'05" / 05'50" / 06'06" / 06'07" / 05'50" / 06'12" / 06'01" / 06'00" / 06'14" / 08'36" / 06'09" / 06'18" / 06'37" / 06'25" / 06'30" / 07'02" / 06'33" / 06'40" / 07'39" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 06'01" (+00'27") | 1001 / 1001 | 175 / 94 |
| 2 | | 05'55" (+00'21") | 1004 / 2005 | 181 / 93 |
| 3 | | 06'11" (+00'37") | 1004 / 3010 | 181 / 89 |
| 4 | | 05'51" (+00'17") | 1001 / 4012 | 182 / 93 |
| 5 | | 06'01" (+00'27") | 1010 / 5022 | 181 / 91 |
| 6 | | 05'47" (+00'13") | 1001 / 6023 | 182 / 94 |
| 7 | | 05'44" (+00'10") | 1006 / 7029 | 185 / 93 |
| 8 | | 05'34" | 1004 / 8034 | 186 / 96 |
| 9 | | 06'05" (+00'31") | 1009 / 9044 | 184 / 89 |
| 10 | | 06'01" (+00'27") | 1009 / 10053 | 182 / 91 |
| 11 | | 05'54" (+00'20") | 1005 / 11059 | 181 / 93 |
| 12 | | 06'06" (+00'32") | 1005 / 12064 | 180 / 90 |
| 13 | | 07'02" (+01'28") | 1000 / 13065 | 176 / 80 |
| 14 | | 05'48" (+00'14") | 1003 / 14068 | 182 / 94 |
| 15 | | 06'04" (+00'30") | 1005 / 15074 | 180 / 91 |
| 16 | | 06'06" (+00'32") | 1009 / 16083 | 179 / 91 |
| 17 | | 05'46" (+00'12") | 1009 / 17092 | 181 / 95 |
| 18 | | 06'09" (+00'35") | 1004 / 18097 | 179 / 90 |
| 19 | | 05'59" (+00'25") | 1005 / 19103 | 179 / 92 |
| 20 | | 05'58" (+00'24") | 1010 / 20114 | 180 / 92 |
| 21 | | 06'07" (+00'33") | 1005 / 21119 | 178 / 91 |
| 22 | | 08'35" (+03'01") | 1004 / 22124 | 172 / 67 |
| 23 | | 06'09" (+00'35") | 1006 / 23130 | 179 / 90 |
| 24 | | 06'13" (+00'39") | 1004 / 24134 | 177 / 90 |
| 25 | | 06'35" (+01'01") | 1012 / 25147 | 175 / 86 |
| 26 | | 06'20" (+00'46") | 1012 / 26159 | 175 / 89 |
| 27 | | 06'24" (+00'50") | 1001 / 27161 | 172 / 90 |
| 28 | | 07'02" (+01'28") | 1008 / 28170 | 173 / 81 |
| 29 | | 06'29" (+00'55") | 1010 / 29180 | 178 / 86 |
| 30 | | 06'38" (+01'04") | 1006 / 30187 | 176 / 85 |
| 31 | | 06'49" (+01'15") | 217 / 30404 | 176 / 82 |
LSD30k訓練
今天做測試,倒數第二次了,下週還有一次,大概心裡對不同賽事所要求的配速有個底了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
12月累積里程 :
207.80 km 
迪卡濃 xmen2019 累積 :
1998.5 kmMW Watch 上傳 | 4 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'01" | 00:06'01" |
| 2 | 05'57" | 00:11'58" |
| 3 | 06'13" | 00:18'11" |
| 4 | 05'52" | 00:24'03" |
| 5 | 06'01" | 00:30'04" |
| 6 | 05'52" | 00:35'56" |
| 7 | 05'42" | 00:41'38" |
| 8 | 05'38" | 00:47'16" |
| 9 | 06'07" | 00:53'23" |
| 10 | 06'06" | 00:59'29" |
| 11 | 05'57" | 01:05'26" |
| 12 | 06'07" | 01:11'33" |
| 13 | 07'05" | 01:18'38" |
| 14 | 05'50" | 01:24'28" |
| 15 | 06'06" | 01:30'34" |
| 16 | 06'07" | 01:36'41" |
| 17 | 05'50" | 01:42'31" |
| 18 | 06'12" | 01:48'43" |
| 19 | 06'01" | 01:54'44" |
| 20 | 06'00" | 02:00'44" |
| 21 | 06'14" | 02:06'58" |
| 22 | 08'36" | 02:15'34" |
| 23 | 06'09" | 02:21'43" |
| 24 | 06'18" | 02:28'01" |
| 25 | 06'37" | 02:34'38" |
| 26 | 06'25" | 02:41'03" |
| 27 | 06'30" | 02:47'33" |
| 28 | 07'02" | 02:54'35" |
| 29 | 06'33" | 03:01'08" |
| 30 | 06'40" | 03:07'48" |
| 30.2 | 07'45" | 03:09'29" |
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