30.2 km | 02:16:57 | 04:31/km日期: 2022-01-15 13:35 - 總爬升: 210 m - 地點: 宜蘭運動公園 - 天氣: 晴 - 平均心率: 163 - 卡路里: 1795 Cal - 總步數: 24524 - 平均步頻: 179 - 平均步幅: 123 cm - 溫度: 21°C - 濕度: 66% - PM2.5: 良好(10)
Pace: 04'43" / 04'30" / 04'28" / 04'26" / 04'29" / 04'25" / 04'25" / 04'25" / 04'25" / 04'20" / 04'29" / 04'22" / 04'24" / 04'28" / 04'28" / 04'33" / 04'38" / 04'31" / 04'34" / 04'27" / 04'23" / 04'12" / 04'29" / 04'21" / 04'12" / 04'19" / 04'35" / 04'39" / 04'39" / 04'33" / 13'24" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 04'44" (+00'30") | 1000 / 1000 | 170 / 123 |
2 | | 04'33" (+00'19") | 1001 / 2001 | 176 / 124 |
3 | | 04'32" (+00'18") | 1002 / 3004 | 176 / 124 |
4 | | 04'29" (+00'15") | 1003 / 4007 | 177 / 125 |
5 | | 04'30" (+00'16") | 1002 / 5009 | 178 / 124 |
6 | | 04'29" (+00'15") | 1002 / 6012 | 175 / 126 |
7 | | 04'29" (+00'15") | 1000 / 7012 | 178 / 124 |
8 | | 04'27" (+00'13") | 1001 / 8013 | 178 / 125 |
9 | | 04'25" (+00'11") | 1000 / 9014 | 181 / 124 |
10 | | 04'27" (+00'13") | 1001 / 10016 | 181 / 123 |
11 | | 04'27" (+00'13") | 1001 / 11017 | 184 / 121 |
12 | | 04'28" (+00'14") | 1002 / 12020 | 180 / 123 |
13 | | 04'31" (+00'17") | 1003 / 13024 | 181 / 121 |
14 | | 04'32" (+00'18") | 1000 / 14024 | 180 / 121 |
15 | | 04'31" (+00'17") | 1002 / 15026 | 178 / 123 |
16 | | 04'41" (+00'27") | 1001 / 16027 | 179 / 118 |
17 | | 04'35" (+00'21") | 1002 / 17029 | 181 / 120 |
18 | | 04'40" (+00'26") | 1000 / 18030 | 175 / 121 |
19 | | 04'31" (+00'17") | 1002 / 19032 | 180 / 122 |
20 | | 04'30" (+00'16") | 1002 / 20035 | 179 / 123 |
21 | | 04'22" (+00'08") | 1004 / 21039 | 181 / 125 |
22 | | 04'14" | 1000 / 22040 | 187 / 125 |
23 | | 04'36" (+00'22") | 1000 / 23040 | 177 / 122 |
24 | | 04'23" (+00'09") | 1002 / 24042 | 185 / 123 |
25 | | 04'19" (+00'05") | 1002 / 25045 | 178 / 129 |
26 | | 04'20" (+00'06") | 1003 / 26049 | 178 / 129 |
27 | | 04'47" (+00'33") | 1001 / 27050 | 176 / 118 |
28 | | 04'42" (+00'28") | 1002 / 28053 | 178 / 118 |
29 | | 04'43" (+00'29") | 1001 / 29054 | 178 / 118 |
30 | | 04'23" (+00'09") | 1001 / 30056 | 181 / 125 |
31 | | 06'19" (+02'05") | 173 / 30229 | 154 / 102 |
5K跑6組間休90秒
感謝四季勇將陪跑完成30K
(曾醫師-鍾大哥-耀東老師-義成-榮茂會長)
今天竟然可以全程戴口罩跑算進化了
結束沒有戴口罩拍照所以照片就不po了
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 |
1月累積里程 :
437.52 km 美津濃 型號 累積 :
34134.2 kmMW Watch 上傳 | 2 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'43" | 00:04'43" |
2 | 04'30" | 00:09'13" |
3 | 04'28" | 00:13'41" |
4 | 04'26" | 00:18'07" |
5 | 04'29" | 00:22'36" |
6 | 04'25" | 00:27'01" |
7 | 04'25" | 00:31'26" |
8 | 04'25" | 00:35'51" |
9 | 04'25" | 00:40'16" |
10 | 04'20" | 00:44'36" |
11 | 04'29" | 00:49'05" |
12 | 04'22" | 00:53'27" |
13 | 04'24" | 00:57'51" |
14 | 04'28" | 01:02'19" |
15 | 04'28" | 01:06'47" |
16 | 04'33" | 01:11'20" |
17 | 04'38" | 01:15'58" |
18 | 04'31" | 01:20'29" |
19 | 04'34" | 01:25'03" |
20 | 04'27" | 01:29'30" |
21 | 04'23" | 01:33'53" |
22 | 04'12" | 01:38'05" |
23 | 04'29" | 01:42'34" |
24 | 04'21" | 01:46'55" |
25 | 04'12" | 01:51'07" |
26 | 04'19" | 01:55'26" |
27 | 04'35" | 02:00'01" |
28 | 04'39" | 02:04'40" |
29 | 04'39" | 02:09'19" |
30 | 04'33" | 02:13'52" |
30.2 | 13'19" | 02:16'57" |