33.5 km | 03:05:25 | 05:31/km日期: 2015-01-10 06:50 - 總爬升: 292 m - 地點: 上員車站>尖石國小>內灣 - 天氣: GOOD - 平均心率: 139 - 卡路里: 1962 Cal - 溫度: 13°C - 濕度: 77%
Pace: 06'19" / 06'10" / 06'20" / 05'52" / 05'51" / 07'30" / 05'41" / 05'42" / 05'30" / 05'13" / 05'25" / 05'27" / 08'09" / 05'45" / 09'41" / 06'04" / 05'06" / 05'21" / 05'33" / 07'49" / 05'42" / 05'22" / 06'56" / 05'46" / 05'46" / 05'46" / 05'37" / 19'13" / 05'16" / 05'13" / 04'57" / 04'58" / 04'45" / 05'05" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'19" (+01'34") | 1000 / 1000 |
2 | | 05'33" (+00'48") | 1000 / 2000 |
3 | | 05'17" (+00'32") | 1000 / 3000 |
4 | | 05'51" (+01'06") | 1000 / 4000 |
5 | | 05'50" (+01'05") | 1000 / 5000 |
6 | | 05'42" (+00'57") | 1000 / 6000 |
7 | | 05'41" (+00'56") | 1000 / 7000 |
8 | | 05'42" (+00'57") | 1000 / 8000 |
9 | | 05'29" (+00'44") | 1000 / 9000 |
10 | | 05'13" (+00'28") | 1000 / 10000 |
11 | | 05'24" (+00'39") | 1000 / 11000 |
12 | | 05'26" (+00'41") | 1000 / 12000 |
13 | | 05'41" (+00'56") | 1000 / 13000 |
14 | | 05'44" (+00'59") | 1000 / 14000 |
15 | | 05'31" (+00'46") | 1000 / 15000 |
16 | | 06'04" (+01'19") | 1000 / 16000 |
17 | | 05'06" (+00'21") | 1000 / 17000 |
18 | | 05'21" (+00'36") | 1000 / 18000 |
19 | | 05'32" (+00'47") | 1000 / 19000 |
20 | | 05'40" (+00'55") | 1000 / 20000 |
21 | | 05'41" (+00'56") | 1000 / 21000 |
22 | | 05'22" (+00'37") | 1000 / 22000 |
23 | | 05'37" (+00'52") | 1000 / 23000 |
24 | | 05'45" (+01'00") | 1000 / 24000 |
25 | | 05'45" (+01'00") | 1000 / 25000 |
26 | | 05'45" (+01'00") | 1000 / 26000 |
27 | | 05'38" (+00'53") | 1000 / 27000 |
28 | | 05'42" (+00'57") | 1000 / 28000 |
29 | | 05'15" (+00'30") | 1000 / 29000 |
30 | | 05'13" (+00'28") | 1000 / 30000 |
31 | | 04'57" (+00'12") | 1000 / 31000 |
32 | | 04'57" (+00'12") | 1000 / 32000 |
33 | | 04'45" | 1000 / 33000 |
34 | | 05'04" (+00'19") | 530 / 33530 |
為了下週的金門馬, 今天約小明李從芎林跑到尖石國小 折返再到內灣, 練習一下跑長距離, 好久沒跑超過30KM的距離, 跑到中途很放棄直接折返不跑了, 還好有小明陪伴沿跑邊跑邊聊天, 慢慢的跑完今日的LSD練習, 到內灣吃點東西補給再坐小火車回到上員車站, 渡過一個美好的早晨, 呵呵... 這是我第一次坐內灣小火車 很有趣.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 115~140 | 65~79% |
2:M馬拉松配速區 | 140~158 | 79~89% |
3:T乳酸耐力區 | 158~163 | 89~92% |
4:A無氧耐力區 | 163~173 | 92~97.5% |
5:I最大耗氧區 | 173~178 | 97.5~100% |
最大心率為178 點此去設定最大心率 |
1月累積里程 :
176.27 km ASICS TARTHER 30th 累積 :
1379.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'19" | 00:06'19" |
2 | 06'10" | 00:12'29" |
3 | 06'20" | 00:18'49" |
4 | 05'52" | 00:24'41" |
5 | 05'51" | 00:30'32" |
6 | 07'30" | 00:38'02" |
7 | 05'41" | 00:43'43" |
8 | 05'42" | 00:49'25" |
9 | 05'30" | 00:54'55" |
10 | 05'13" | 01:00'08" |
11 | 05'25" | 01:05'33" |
12 | 05'27" | 01:11'00" |
13 | 08'09" | 01:19'09" |
14 | 05'45" | 01:24'54" |
15 | 09'41" | 01:34'35" |
16 | 06'04" | 01:40'39" |
17 | 05'06" | 01:45'45" |
18 | 05'21" | 01:51'06" |
19 | 05'33" | 01:56'39" |
20 | 07'49" | 02:04'28" |
21 | 05'42" | 02:10'10" |
22 | 05'22" | 02:15'32" |
23 | 06'56" | 02:22'28" |
24 | 05'46" | 02:28'14" |
25 | 05'46" | 02:34'00" |
26 | 05'46" | 02:39'46" |
27 | 05'37" | 02:45'23" |
28 | 19'13" | 03:04'36" |
29 | 05'16" | 03:09'52" |
30 | 05'13" | 03:15'05" |
31 | 04'57" | 03:20'02" |
32 | 04'58" | 03:25'00" |
33 | 04'45" | 03:29'45" |
33.5 | 05'05" | 03:32'27" |