21.1 km | 02:13:17 | 06:19/km日期: 2017-12-15 19:01 - 地點: 方塊酥 - 天氣: 涼爽 - 平均心率: 139 - 卡路里: 920 Cal - 總步數: 24206 - 平均步頻: 181 - 平均步幅: 86 cm - 溫度: 21°C - 濕度: 73% - PM2.5: 良好(21)
Pace: 06'26" / 06'06" / 05'57" / 06'10" / 06'36" / 06'48" / 06'46" / 06'41" / 06'37" / 06'18" / 06'06" / 06'20" / 06'09" / 05'53" / 06'00" / 06'02" / 06'11" / 06'06" / 06'16" / 06'31" / 06'36" / 14'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 06'30" (+00'36") | 1006 / 1006 | 183 / 83 |
2 | | 06'02" (+00'08") | 1001 / 2008 | 183 / 90 |
3 | | 05'57" (+00'03") | 1004 / 3012 | 182 / 91 |
4 | | 06'10" (+00'16") | 1005 / 4017 | 179 / 90 |
5 | | 06'37" (+00'43") | 1005 / 5023 | 178 / 84 |
6 | | 06'43" (+00'49") | 1002 / 6025 | 182 / 81 |
7 | | 06'45" (+00'51") | 1000 / 7025 | 181 / 81 |
8 | | 06'42" (+00'48") | 1007 / 8033 | 182 / 81 |
9 | | 06'38" (+00'44") | 1004 / 9037 | 180 / 83 |
10 | | 06'12" (+00'18") | 1001 / 10039 | 181 / 88 |
11 | | 06'09" (+00'15") | 1002 / 11042 | 181 / 89 |
12 | | 06'18" (+00'24") | 1008 / 12050 | 180 / 87 |
13 | | 06'01" (+00'07") | 1005 / 13056 | 182 / 90 |
14 | | 05'54" | 1007 / 14064 | 183 / 92 |
15 | | 05'58" (+00'04") | 1006 / 15070 | 181 / 92 |
16 | | 06'01" (+00'07") | 1006 / 16076 | 183 / 90 |
17 | | 06'08" (+00'14") | 1004 / 17081 | 181 / 89 |
18 | | 06'06" (+00'12") | 1007 / 18088 | 183 / 89 |
19 | | 06'13" (+00'19") | 1003 / 19092 | 181 / 88 |
20 | | 06'29" (+00'35") | 1001 / 20094 | 179 / 85 |
21 | | 06'33" (+00'39") | 1000 / 21094 | 177 / 85 |
沒辦法去練LSD,今晚就用半馬來自主訓練。
今晚婉婷妹妹也來跑了11K,跑到第9K時,智強哥也來練跑,還好後面有他的陪跑,也讓自己堅持跑完21K的量,明天可以好好陪小孩了。
【恭喜自己也破了半馬的PB】🎉🎉🎉
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 100~122 | 65~79% |
2:M馬拉松配速區 | 122~137 | 79~89% |
3:T乳酸耐力區 | 137~142 | 89~92% |
4:A無氧耐力區 | 142~151 | 92~97.5% |
5:I最大耗氧區 | 151~155 | 97.5~100% |
最大心率為155 點此去設定最大心率 |
12月累積里程 :
233.97 km SAUCONY TYPE A 6 累積 :
575.1 kmMW Watch 上傳 | 6 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'26" | 00:06'26" |
2 | 06'06" | 00:12'32" |
3 | 05'57" | 00:18'29" |
4 | 06'10" | 00:24'39" |
5 | 06'36" | 00:31'15" |
6 | 06'48" | 00:38'03" |
7 | 06'46" | 00:44'49" |
8 | 06'41" | 00:51'30" |
9 | 06'37" | 00:58'07" |
10 | 06'18" | 01:04'25" |
11 | 06'06" | 01:10'31" |
12 | 06'20" | 01:16'51" |
13 | 06'09" | 01:23'00" |
14 | 05'53" | 01:28'53" |
15 | 06'00" | 01:34'53" |
16 | 06'02" | 01:40'55" |
17 | 06'11" | 01:47'06" |
18 | 06'06" | 01:53'12" |
19 | 06'16" | 01:59'28" |
20 | 06'31" | 02:05'59" |
21 | 06'36" | 02:12'35" |
21.0 | 14'31" | 02:13'17" |