32.3 km | 03:00:22 | 05:34/km日期: 2015-09-19 05:21 - 平均心率: 156 - 卡路里: 1599 Cal - 總步數: 31638 - 平均步頻: 175 - 平均步幅: 102 cm - 溫度: 23°C - 濕度: 77%
Pace: 05'55" / 05'32" / 05'40" / 05'35" / 05'33" / 05'31" / 05'35" / 05'31" / 05'35" / 05'29" / 05'34" / 05'31" / 05'31" / 05'31" / 05'38" / 05'32" / 05'32" / 05'29" / 05'34" / 05'45" / 05'34" / 05'30" / 05'37" / 05'22" / 05'35" / 05'40" / 05'39" / 05'32" / 05'33" / 05'35" / 05'36" / 05'41" / 06'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'51" (+00'24") | 1010 / 1010 | 172 / 99 |
2 | | 05'35" (+00'08") | 1000 / 2011 | 176 / 101 |
3 | | 05'37" (+00'10") | 996 / 3007 | 176 / 100 |
4 | | 05'36" (+00'09") | 994 / 4001 | 178 / 99 |
5 | | 05'34" (+00'07") | 1006 / 5008 | 177 / 100 |
6 | | 05'28" (+00'01") | 996 / 6005 | 175 / 104 |
7 | | 05'37" (+00'10") | 1004 / 7010 | 177 / 100 |
8 | | 05'30" (+00'03") | 1001 / 8011 | 177 / 102 |
9 | | 05'36" (+00'09") | 994 / 9006 | 174 / 102 |
10 | | 05'27" | 1003 / 10009 | 174 / 104 |
11 | | 05'34" (+00'07") | 998 / 11008 | 176 / 101 |
12 | | 05'29" (+00'02") | 1000 / 12008 | 175 / 103 |
13 | | 05'32" (+00'05") | 999 / 13008 | 173 / 104 |
14 | | 05'31" (+00'04") | 997 / 14006 | 173 / 104 |
15 | | 05'38" (+00'11") | 997 / 15003 | 174 / 101 |
16 | | 05'30" (+00'03") | 1005 / 16008 | 176 / 102 |
17 | | 05'33" (+00'06") | 996 / 17005 | 179 / 100 |
18 | | 05'30" (+00'03") | 1000 / 18005 | 176 / 102 |
19 | | 05'32" (+00'05") | 998 / 19003 | 175 / 102 |
20 | | 05'45" (+00'18") | 997 / 20001 | 171 / 101 |
21 | | 05'37" (+00'10") | 1001 / 21003 | 175 / 101 |
22 | | 05'27" | 1007 / 22010 | 174 / 105 |
23 | | 05'35" (+00'08") | 992 / 23003 | 176 / 101 |
24 | | 05'30" (+00'03") | 997 / 24000 | 176 / 103 |
25 | | 05'33" (+00'06") | 1004 / 25004 | 178 / 100 |
26 | | 05'39" (+00'12") | 1001 / 26005 | 176 / 99 |
27 | | 05'41" (+00'14") | 1001 / 27007 | 172 / 102 |
28 | | 05'29" (+00'02") | 997 / 28004 | 174 / 104 |
29 | | 05'33" (+00'06") | 999 / 29004 | 173 / 103 |
30 | | 05'36" (+00'09") | 996 / 30001 | 175 / 101 |
31 | | 05'38" (+00'11") | 1004 / 31005 | 175 / 101 |
32 | | 05'39" (+00'12") | 992 / 31998 | 171 / 102 |
33 | | 05'36" (+00'09") | 306 / 32304 | 172 / 103 |
今天配速策略和上星期六 32K 差不多,可能比較熟悉配速方式,平均速度快 4 秒,不過平均心率增加 9,希望下個月溫度低一點,平均心率不要超過 150。
下下星期是訓練高峰,之後訓練量就會遞減。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
9月累積里程 : 316.06 km
MW Watch 上傳 | 8 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'55" | 00:05'55" |
2 | 05'32" | 00:11'27" |
3 | 05'40" | 00:17'07" |
4 | 05'35" | 00:22'42" |
5 | 05'33" | 00:28'15" |
6 | 05'31" | 00:33'46" |
7 | 05'35" | 00:39'21" |
8 | 05'31" | 00:44'52" |
9 | 05'35" | 00:50'27" |
10 | 05'29" | 00:55'56" |
11 | 05'34" | 01:01'30" |
12 | 05'31" | 01:07'01" |
13 | 05'31" | 01:12'32" |
14 | 05'31" | 01:18'03" |
15 | 05'38" | 01:23'41" |
16 | 05'32" | 01:29'13" |
17 | 05'32" | 01:34'45" |
18 | 05'29" | 01:40'14" |
19 | 05'34" | 01:45'48" |
20 | 05'45" | 01:51'33" |
21 | 05'34" | 01:57'07" |
22 | 05'30" | 02:02'37" |
23 | 05'37" | 02:08'14" |
24 | 05'22" | 02:13'36" |
25 | 05'35" | 02:19'11" |
26 | 05'40" | 02:24'51" |
27 | 05'39" | 02:30'30" |
28 | 05'32" | 02:36'02" |
29 | 05'33" | 02:41'35" |
30 | 05'35" | 02:47'10" |
31 | 05'36" | 02:52'46" |
32 | 05'41" | 02:58'27" |
32.3 | 06'15" | 03:00'22" |