30.0 km | 03:23:53 | 06:47/km日期: 2018-12-22 05:55 - 總爬升: 640 m - 地點: 竹北=>石門水庫 - 平均心率: 154 - 卡路里: 1865 Cal - 總步數: 38608 - 平均步頻: 189 - 平均步幅: 77 cm - 溫度: 19°C - 濕度: 79% - PM2.5: 普通(50)
Pace: 06'21" / 06'18" / 06'16" / 06'22" / 06'16" / 06'22" / 06'20" / 06'13" / 06'03" / 09'02" / 05'56" / 05'35" / 06'08" / 05'41" / 05'42" / 05'35" / 06'09" / 05'46" / 06'13" / 05'52" / 06'02" / 06'26" / 07'57" / 10'07" / 07'21" / 10'09" / 08'42" / 06'48" / 08'53" / 06'39" / 21'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 06'20" (+00'46") | 1004 / 1004 | 184 / 85 |
| 2 | | 06'18" (+00'44") | 1007 / 2011 | 188 / 84 |
| 3 | | 06'10" (+00'36") | 1005 / 3017 | 189 / 85 |
| 4 | | 06'20" (+00'46") | 1003 / 4021 | 189 / 83 |
| 5 | | 06'13" (+00'39") | 1006 / 5027 | 192 / 83 |
| 6 | | 06'20" (+00'46") | 1004 / 6032 | 193 / 81 |
| 7 | | 06'18" (+00'44") | 1002 / 7034 | 194 / 81 |
| 8 | | 06'12" (+00'38") | 1002 / 8037 | 193 / 83 |
| 9 | | 06'03" (+00'29") | 1006 / 9044 | 197 / 83 |
| 10 | | 09'01" (+03'27") | 1001 / 10046 | 160 / 69 |
| 11 | | 05'53" (+00'19") | 1008 / 11054 | 195 / 87 |
| 12 | | 05'34" | 1002 / 12056 | 192 / 93 |
| 13 | | 06'05" (+00'31") | 1008 / 13064 | 193 / 85 |
| 14 | | 05'38" (+00'04") | 1006 / 14071 | 193 / 91 |
| 15 | | 05'40" (+00'06") | 1004 / 15075 | 192 / 91 |
| 16 | | 05'34" | 1002 / 16078 | 192 / 93 |
| 17 | | 06'08" (+00'34") | 1002 / 17080 | 183 / 88 |
| 18 | | 05'44" (+00'10") | 1007 / 18087 | 189 / 91 |
| 19 | | 06'19" (+00'45") | 1004 / 19091 | 188 / 83 |
| 20 | | 05'49" (+00'15") | 1008 / 20099 | 192 / 89 |
| 21 | | 05'58" (+00'24") | 1008 / 21108 | 190 / 87 |
| 22 | | 06'27" (+00'53") | 1007 / 22116 | 190 / 81 |
| 23 | | 07'53" (+02'19") | 1006 / 23122 | 197 / 64 |
| 24 | | 10'03" (+04'29") | 1005 / 24128 | 189 / 52 |
| 25 | | 07'28" (+01'54") | 1001 / 25129 | 191 / 70 |
| 26 | | 09'57" (+04'23") | 1002 / 26132 | 209 / 47 |
| 27 | | 08'42" (+03'08") | 1003 / 27136 | 172 / 66 |
| 28 | | 06'44" (+01'10") | 1000 / 28136 | 194 / 75 |
| 29 | | 08'52" (+03'18") | 1006 / 29142 | 174 / 64 |
| 30 | | 06'40" (+01'06") | 1007 / 30149 | 185 / 80 |
自主練習30K
感謝阿德哥揪跑
Willis/凱文
Darren/Russell/Boger/聖紘 不離不棄陪跑
| 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 |
12月累積里程 :
198.98 km 
MIZUNO WAVE SPACER DYNA 累積 :
10111.2 kmMW Watch 上傳 | 5 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'21" | 00:06'21" |
| 2 | 06'18" | 00:12'39" |
| 3 | 06'16" | 00:18'55" |
| 4 | 06'22" | 00:25'17" |
| 5 | 06'16" | 00:31'33" |
| 6 | 06'22" | 00:37'55" |
| 7 | 06'20" | 00:44'15" |
| 8 | 06'13" | 00:50'28" |
| 9 | 06'03" | 00:56'31" |
| 10 | 09'02" | 01:05'33" |
| 11 | 05'56" | 01:11'29" |
| 12 | 05'35" | 01:17'04" |
| 13 | 06'08" | 01:23'12" |
| 14 | 05'41" | 01:28'53" |
| 15 | 05'42" | 01:34'35" |
| 16 | 05'35" | 01:40'10" |
| 17 | 06'09" | 01:46'19" |
| 18 | 05'46" | 01:52'05" |
| 19 | 06'13" | 01:58'18" |
| 20 | 05'52" | 02:04'10" |
| 21 | 06'02" | 02:10'12" |
| 22 | 06'26" | 02:16'38" |
| 23 | 07'57" | 02:24'35" |
| 24 | 10'07" | 02:34'42" |
| 25 | 07'21" | 02:42'03" |
| 26 | 10'09" | 02:52'12" |
| 27 | 08'42" | 03:00'54" |
| 28 | 06'48" | 03:07'42" |
| 29 | 08'53" | 03:16'35" |
| 30 | 06'39" | 03:23'14" |
| 30.0 | 19'56" | 03:23'53" |
展開計圈分析
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