55.3 km | 11:33:05 | 12:32/km日期: 2019-01-12 06:33 - 總爬升: 1733 m - 平均心率: 136 - 卡路里: 2637 Cal - 平均步頻: 134 - 溫度: 16°C - 濕度: 91% - PM2.5: 良好(34)
Pace: 10'38" / 09'17" / 10'13" / 08'21" / 09'25" / 09'57" / 09'25" / 10'57" / 11'53" / 11'29" / 12'08" / 07'54" / 06'41" / 06'58" / 07'55" / 08'25" / 08'29" / 09'42" / 10'13" / 06'52" / 10'54" / 11'43" / 09'28" / 06'48" / 10'06" / 08'23" / 09'29" / 08'31" / 10'06" / 11'45" / 12'39" / 17'45" / 16'01" / 28'17" / 10'25" / 10'14" / 17'16" / 21'37" / 19'42" / 10'56" / 17'45" / 24'53" / 26'13" / 25'04" / 15'46" / 18'56" / 10'25" / 10'06" / 13'44" / 13'30" / 16'54" / 14'36" / 08'41" / 10'11" / 12'29" / 17'41" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 10'37" (+03'56") | 1000 / 1000 |
2 | | 09'17" (+02'36") | 1000 / 2000 |
3 | | 10'12" (+03'31") | 1000 / 3000 |
4 | | 08'21" (+01'40") | 1000 / 4000 |
5 | | 09'25" (+02'44") | 1000 / 5000 |
6 | | 09'56" (+03'15") | 1000 / 6000 |
7 | | 09'24" (+02'43") | 1000 / 7000 |
8 | | 10'56" (+04'15") | 1000 / 8000 |
9 | | 11'53" (+05'12") | 1000 / 9000 |
10 | | 11'28" (+04'47") | 1000 / 10000 |
11 | | 12'07" (+05'26") | 1000 / 11000 |
12 | | 07'54" (+01'13") | 1000 / 12000 |
13 | | 06'41" | 1000 / 13000 |
14 | | 06'57" (+00'16") | 1000 / 14000 |
15 | | 07'54" (+01'13") | 1000 / 15000 |
16 | | 08'25" (+01'44") | 1000 / 16000 |
17 | | 08'28" (+01'47") | 1000 / 17000 |
18 | | 09'41" (+03'00") | 1000 / 18000 |
19 | | 10'13" (+03'32") | 1000 / 19000 |
20 | | 06'52" (+00'11") | 1000 / 20000 |
21 | | 10'53" (+04'12") | 1000 / 21000 |
22 | | 11'43" (+05'02") | 1000 / 22000 |
23 | | 09'27" (+02'46") | 1000 / 23000 |
24 | | 06'47" (+00'06") | 1000 / 24000 |
25 | | 10'06" (+03'25") | 1000 / 25000 |
26 | | 08'22" (+01'41") | 1000 / 26000 |
27 | | 09'28" (+02'47") | 1000 / 27000 |
28 | | 08'30" (+01'49") | 1000 / 28000 |
29 | | 10'06" (+03'25") | 1000 / 29000 |
30 | | 11'45" (+05'04") | 1000 / 30000 |
31 | | 12'38" (+05'57") | 1000 / 31000 |
32 | | 17'45" (+11'04") | 1000 / 32000 |
33 | | 16'00" (+09'19") | 1000 / 33000 |
34 | | 28'17" (+21'36") | 1000 / 34000 |
35 | | 10'24" (+03'43") | 1000 / 35000 |
36 | | 10'13" (+03'32") | 1000 / 36000 |
37 | | 17'06" (+10'25") | 1000 / 37000 |
38 | | 21'46" (+15'05") | 1000 / 38000 |
39 | | 19'42" (+13'01") | 1000 / 39000 |
40 | | 10'55" (+04'14") | 1000 / 40000 |
41 | | 17'45" (+11'04") | 1000 / 41000 |
42 | | 24'52" (+18'11") | 1000 / 42000 |
43 | | 26'13" (+19'32") | 1000 / 43000 |
44 | | 25'03" (+18'22") | 1000 / 44000 |
45 | | 15'46" (+09'05") | 1000 / 45000 |
46 | | 18'55" (+12'14") | 1000 / 46000 |
47 | | 10'25" (+03'44") | 1000 / 47000 |
48 | | 10'06" (+03'25") | 1000 / 48000 |
49 | | 13'44" (+07'03") | 1000 / 49000 |
50 | | 13'29" (+06'48") | 1000 / 50000 |
51 | | 16'54" (+10'13") | 1000 / 51000 |
52 | | 14'36" (+07'55") | 1000 / 52000 |
53 | | 08'41" (+02'00") | 1000 / 53000 |
54 | | 10'11" (+03'30") | 1000 / 54000 |
55 | | 12'29" (+05'48") | 1000 / 55000 |
56 | | 17'37" (+10'56") | 278 / 55278 |
路線:故宮->至善路->風櫃嘴->萬里->魚路古道->日人路->金路里城門->擎天崗->陽金公路->菁山路->湖山路->湖山國小步道->龍鳳谷->泉源路->新北投捷運站
補給:運動飲料300ml、水800、羊羹*1、鹽碇*2、花生仁湯、巧克力能量棒*1、能量飲*1
由於連續週四、週五好天氣,所以今日又穿短褲出門跑步,話說雖然路上都是濕濕冷冷下著雨,但也不覺得特別寒冷,跟12/31那天比起來,今日的天氣真的好太多了。難得福神今日穿長褲與長袖~我還是跟平常一樣的裝扮,笑說脂肪有厚,不怕冷。
一早跟著福神騎腳踏車到故宮,跑著新北超馬的賽道路線,其實也只有前半段重覆,由於該路段有比賽,加上我們又較晚起跑,所以人群早已分散離去,路上有遇見好多認識的跑友折返打招呼。所以今日跑步沒什麼步兵,雖然慢了點,也還是慢慢龜上去,跟著福神一起聊天,一起慢跑上去。不追速,只求穩定一步一腳印,也算完成一種鍛練。
雖然風在吹,雨在淋,但走在山徑裡,其實不會太冷,因為樹都將風雨給擋住了。只是下著雨,就沒刻意拍照了。
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 :
336.40 km Hoka Atr 3 累積 :
379.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 10'38" | 00:10'38" |
2 | 09'17" | 00:19'55" |
3 | 10'13" | 00:30'08" |
4 | 08'21" | 00:38'29" |
5 | 09'25" | 00:47'54" |
6 | 09'57" | 00:57'51" |
7 | 09'25" | 01:07'16" |
8 | 10'57" | 01:18'13" |
9 | 11'53" | 01:30'06" |
10 | 11'29" | 01:41'35" |
11 | 12'08" | 01:53'43" |
12 | 07'54" | 02:01'37" |
13 | 06'41" | 02:08'18" |
14 | 06'58" | 02:15'16" |
15 | 07'55" | 02:23'11" |
16 | 08'25" | 02:31'36" |
17 | 08'29" | 02:40'05" |
18 | 09'42" | 02:49'47" |
19 | 10'13" | 03:00'00" |
20 | 06'52" | 03:06'52" |
21 | 10'54" | 03:17'46" |
22 | 11'43" | 03:29'29" |
23 | 09'28" | 03:38'57" |
24 | 06'48" | 03:45'45" |
25 | 10'06" | 03:55'51" |
26 | 08'23" | 04:04'14" |
27 | 09'29" | 04:13'43" |
28 | 08'31" | 04:22'14" |
29 | 10'06" | 04:32'20" |
30 | 11'45" | 04:44'05" |
31 | 12'39" | 04:56'44" |
32 | 17'45" | 05:14'29" |
33 | 16'01" | 05:30'30" |
34 | 28'17" | 05:58'47" |
35 | 10'25" | 06:09'12" |
36 | 10'14" | 06:19'26" |
37 | 17'16" | 06:36'42" |
38 | 21'37" | 06:58'19" |
39 | 19'42" | 07:18'01" |
40 | 10'56" | 07:28'57" |
41 | 17'45" | 07:46'42" |
42 | 24'53" | 08:11'35" |
43 | 26'13" | 08:37'48" |
44 | 25'04" | 09:02'52" |
45 | 15'46" | 09:18'38" |
46 | 18'56" | 09:37'34" |
47 | 10'25" | 09:47'59" |
48 | 10'06" | 09:58'05" |
49 | 13'44" | 10:11'49" |
50 | 13'30" | 10:25'19" |
51 | 16'54" | 10:42'13" |
52 | 14'36" | 10:56'49" |
53 | 08'41" | 11:05'30" |
54 | 10'11" | 11:15'41" |
55 | 12'29" | 11:28'10" |
55.3 | 17'39" | 11:33'05" |