31.0 km | 02:42:48 | 05:14/km日期: 2016-11-07 19:21 - 地點: 田中馬M5 - 天氣: 立冬進補 >< - 平均心率: 152 - 卡路里: 1536 Cal - 總步數: 29095 - 平均步頻: 178 - 平均步幅: 106 cm - 溫度: 27°C - 濕度: 61%
Pace: 05'09" / 05'05" / 05'10" / 05'03" / 04'51" / 05'10" / 05'02" / 04'51" / 04'47" / 05'10" / 04'51" / 04'54" / 04'57" / 05'08" / 04'51" / 05'06" / 04'52" / 05'20" / 04'58" / 05'09" / 06'07" / 05'15" / 05'26" / 05'31" / 05'18" / 05'26" / 05'35" / 05'31" / 06'19" / 05'43" / 05'27" / 16'18" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'09" (+00'25") | 1009 / 1009 | 185 / 104 |
| 2 | | 05'01" (+00'17") | 1003 / 2012 | 186 / 106 |
| 3 | | 05'07" (+00'23") | 1007 / 3020 | 182 / 106 |
| 4 | | 05'05" (+00'21") | 1000 / 4020 | 182 / 107 |
| 5 | | 04'51" (+00'07") | 1008 / 5029 | 183 / 112 |
| 6 | | 05'07" (+00'23") | 1007 / 6036 | 179 / 108 |
| 7 | | 04'57" (+00'13") | 1005 / 7041 | 179 / 112 |
| 8 | | 04'51" (+00'07") | 1007 / 8049 | 180 / 113 |
| 9 | | 04'44" | 1009 / 9059 | 179 / 117 |
| 10 | | 05'09" (+00'25") | 1002 / 10061 | 184 / 105 |
| 11 | | 04'48" (+00'04") | 1007 / 11069 | 180 / 115 |
| 12 | | 04'53" (+00'09") | 1001 / 12070 | 181 / 112 |
| 13 | | 04'57" (+00'13") | 1007 / 13077 | 179 / 112 |
| 14 | | 05'07" (+00'23") | 1002 / 14080 | 183 / 106 |
| 15 | | 04'50" (+00'06") | 1003 / 15083 | 181 / 114 |
| 16 | | 05'05" (+00'21") | 1002 / 16085 | 179 / 109 |
| 17 | | 04'56" (+00'12") | 1006 / 17092 | 179 / 112 |
| 18 | | 05'16" (+00'32") | 1002 / 18095 | 178 / 106 |
| 19 | | 04'54" (+00'10") | 1009 / 19104 | 179 / 113 |
| 20 | | 05'11" (+00'27") | 1004 / 20108 | 180 / 106 |
| 21 | | 06'04" (+01'20") | 1004 / 21113 | 154 / 106 |
| 22 | | 05'15" (+00'31") | 1007 / 22120 | 183 / 103 |
| 23 | | 05'25" (+00'41") | 1002 / 23123 | 183 / 100 |
| 24 | | 05'27" (+00'43") | 1009 / 24132 | 173 / 105 |
| 25 | | 05'15" (+00'31") | 1008 / 25141 | 183 / 103 |
| 26 | | 05'25" (+00'41") | 1000 / 26141 | 182 / 100 |
| 27 | | 05'34" (+00'50") | 1003 / 27145 | 182 / 97 |
| 28 | | 05'28" (+00'44") | 1004 / 28150 | 169 / 108 |
| 29 | | 06'23" (+01'39") | 1002 / 29152 | 156 / 99 |
| 30 | | 05'43" (+00'59") | 1000 / 30152 | 177 / 98 |
| 31 | | 05'28" (+00'44") | 1003 / 31156 | 180 / 101 |
自主練習
終於突破盲腸了
第21K與第29K進廠補給
累屬偶
面對訓練時的孤獨
沉靜中帶來力量
BY 鐵人一姐 李筱瑜
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
11月累積里程 : 279.38 km
MW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'09" | 00:05'09" |
| 2 | 05'05" | 00:10'14" |
| 3 | 05'10" | 00:15'24" |
| 4 | 05'03" | 00:20'27" |
| 5 | 04'51" | 00:25'18" |
| 6 | 05'10" | 00:30'28" |
| 7 | 05'02" | 00:35'30" |
| 8 | 04'51" | 00:40'21" |
| 9 | 04'47" | 00:45'08" |
| 10 | 05'10" | 00:50'18" |
| 11 | 04'51" | 00:55'09" |
| 12 | 04'54" | 01:00'03" |
| 13 | 04'57" | 01:05'00" |
| 14 | 05'08" | 01:10'08" |
| 15 | 04'51" | 01:14'59" |
| 16 | 05'06" | 01:20'05" |
| 17 | 04'52" | 01:24'57" |
| 18 | 05'20" | 01:30'17" |
| 19 | 04'58" | 01:35'15" |
| 20 | 05'09" | 01:40'24" |
| 21 | 06'07" | 01:46'31" |
| 22 | 05'15" | 01:51'46" |
| 23 | 05'26" | 01:57'12" |
| 24 | 05'31" | 02:02'43" |
| 25 | 05'18" | 02:08'01" |
| 26 | 05'26" | 02:13'27" |
| 27 | 05'35" | 02:19'02" |
| 28 | 05'31" | 02:24'33" |
| 29 | 06'19" | 02:30'52" |
| 30 | 05'43" | 02:36'35" |
| 31 | 05'27" | 02:42'02" |
| 31.0 | 16'10" | 02:42'48" |
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