18.4 km | 01:34:02 | 05:07/km日期: 2019-03-31 16:00 - 總爬升: 434 m - 地點: 竹東河濱<--->田寮 - 天氣: 下午 舒適 - 卡路里: 1060 Cal - 平均步頻: 182 - 溫度: 20°C - 濕度: 64% - PM2.5: 良好(18)
Pace: 05'00" / 05'15" / 05'09" / 05'03" / 04'50" / 05'09" / 05'01" / 05'34" / 09'55" / 02'17" / 04'46" / 05'17" / 04'47" / 04'46" / 05'12" / 10'37" / 04'54" / 04'50" / 04'42" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'46" (+01'01") | 1000 / 1000 |
2 | | 05'14" (+00'29") | 1000 / 2000 |
3 | | 05'09" (+00'24") | 1000 / 3000 |
4 | | 05'02" (+00'17") | 1000 / 4000 |
5 | | 04'50" (+00'05") | 1000 / 5000 |
6 | | 05'08" (+00'23") | 1000 / 6000 |
7 | | 05'00" (+00'15") | 1000 / 7000 |
8 | | 05'34" (+00'49") | 1000 / 8000 |
9 | | 05'26" (+00'41") | 1000 / 9000 |
10 | | 05'26" (+00'41") | 1000 / 10000 |
11 | | 04'45" | 1000 / 11000 |
12 | | 05'17" (+00'32") | 1000 / 12000 |
13 | | 04'47" (+00'02") | 1000 / 13000 |
14 | | 04'45" | 1000 / 14000 |
15 | | 05'11" (+00'26") | 1000 / 15000 |
16 | | 05'11" (+00'26") | 1000 / 16000 |
17 | | 04'53" (+00'08") | 1000 / 17000 |
18 | | 04'49" (+00'04") | 1000 / 18000 |
19 | | 04'43" | 350 / 18350 |
緩和跑
本來要跑14k後來跑到18k多
但狀況還可以~~
明天再繼續去按摩
3月累積里程 :
175.28 km Nike Zoom Streak LT3 (桃紅色)US10.5 28.5cm 累積 :
167.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'00" | 00:05'00" |
2 | 05'15" | 00:10'15" |
3 | 05'09" | 00:15'24" |
4 | 05'03" | 00:20'27" |
5 | 04'50" | 00:25'17" |
6 | 05'09" | 00:30'26" |
7 | 05'01" | 00:35'27" |
8 | 05'34" | 00:41'01" |
9 | 09'55" | 00:50'56" |
10 | 02'17" | 00:53'13" |
11 | 04'46" | 00:57'59" |
12 | 05'17" | 01:03'16" |
13 | 04'47" | 01:08'03" |
14 | 04'46" | 01:12'49" |
15 | 05'12" | 01:18'01" |
16 | 10'37" | 01:28'38" |
17 | 04'54" | 01:33'32" |
18 | 04'50" | 01:38'22" |
18.4 | 04'42" | 01:40'01" |