21.1 km | 01:55:50 | 05:28/km日期: 2021-11-15 16:15 - 總爬升: 400 m - 地點: 鐵道自行車道到屏東監獄折返半🐴路線 - 天氣: 彩霞滿天到天黑地暗 - 平均心率: 137 - 卡路里: 1141 Cal - 總步數: 20102 - 平均步頻: 173 - 平均步幅: 105 cm - 溫度: 26°C - 濕度: 61% - PM2.5: 良好(12)
Pace: 05'13" / 05'02" / 04'58" / 05'10" / 05'12" / 05'32" / 05'15" / 05'25" / 05'15" / 05'24" / 05'35" / 05'23" / 05'24" / 05'34" / 05'51" / 05'35" / 05'53" / 05'42" / 05'42" / 05'48" / 05'29" / 10'28" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'13" (+00'11") | 1002 / 1002 | 178 / 107 |
2 | | 05'02" | 1008 / 2010 | 179 / 110 |
3 | | 05'03" (+00'01") | 1000 / 3011 | 178 / 110 |
4 | | 05'10" (+00'08") | 1004 / 4016 | 178 / 108 |
5 | | 05'11" (+00'09") | 1005 / 5022 | 177 / 108 |
6 | | 05'30" (+00'28") | 1005 / 6027 | 175 / 103 |
7 | | 05'21" (+00'19") | 1000 / 7027 | 176 / 105 |
8 | | 05'22" (+00'20") | 1003 / 8031 | 175 / 105 |
9 | | 05'12" (+00'10") | 1007 / 9038 | 175 / 109 |
10 | | 05'25" (+00'23") | 1007 / 10046 | 174 / 105 |
11 | | 05'30" (+00'28") | 1000 / 11046 | 173 / 104 |
12 | | 05'23" (+00'21") | 1008 / 12055 | 173 / 107 |
13 | | 05'22" (+00'20") | 1003 / 13059 | 172 / 107 |
14 | | 05'33" (+00'31") | 1005 / 14064 | 170 / 105 |
15 | | 05'48" (+00'46") | 1006 / 15071 | 170 / 100 |
16 | | 05'37" (+00'35") | 1002 / 16074 | 170 / 104 |
17 | | 05'51" (+00'49") | 1001 / 17076 | 168 / 101 |
18 | | 05'43" (+00'41") | 1000 / 18076 | 169 / 103 |
19 | | 05'43" (+00'41") | 1006 / 19083 | 169 / 102 |
20 | | 05'53" (+00'51") | 1008 / 20091 | 168 / 100 |
21 | | 05'25" (+00'23") | 1003 / 21095 | 171 / 107 |
22 | | 05'52" (+00'50") | 144 / 21239 | 174 / 97 |
自煮半🐴練習,去程跑起來感覺還好,回程兩邊大腿肌肉開始痠痛,接下來只能放慢速度才不難受,天色昏暗看不清楚前面,路燈只有那幾盞,只能慢慢跑,剛好大腿痠痛,回程龜速前進,明天不得不休腿了!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 105~127 | 65~79% |
2:M馬拉松配速區 | 127~144 | 79~89% |
3:T乳酸耐力區 | 144~149 | 89~92% |
4:A無氧耐力區 | 149~157 | 92~97.5% |
5:I最大耗氧區 | 157~162 | 97.5~100% |
最大心率為162 點此去設定最大心率 |
11月累積里程 :
423.42 km MW Watch 上傳 | 2 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'13" | 00:05'13" |
2 | 05'02" | 00:10'15" |
3 | 04'58" | 00:15'13" |
4 | 05'10" | 00:20'23" |
5 | 05'12" | 00:25'35" |
6 | 05'32" | 00:31'07" |
7 | 05'15" | 00:36'22" |
8 | 05'25" | 00:41'47" |
9 | 05'15" | 00:47'02" |
10 | 05'24" | 00:52'26" |
11 | 05'35" | 00:58'01" |
12 | 05'23" | 01:03'24" |
13 | 05'24" | 01:08'48" |
14 | 05'34" | 01:14'22" |
15 | 05'51" | 01:20'13" |
16 | 05'35" | 01:25'48" |
17 | 05'53" | 01:31'41" |
18 | 05'42" | 01:37'23" |
19 | 05'42" | 01:43'05" |
20 | 05'48" | 01:48'53" |
21 | 05'29" | 01:54'22" |
21.1 | 10'07" | 01:55'50" |