21.4 km | 01:57:22 | 05:28/km日期: 2012-11-10 08:22 - 地點: 天母→焚化爐→關渡宮折返 - 天氣: 大太陽+微風 - 平均心率: 158 - 卡路里: 1195 Cal - 溫度: 22°C - 濕度: 78%
Pace: 04'58" / 05'14" / 05'34" / 05'17" / 05'18" / 05'11" / 05'03" / 05'07" / 05'02" / 05'01" / 05'06" / 05'28" / 05'34" / 05'34" / 05'30" / 05'40" / 05'42" / 06'07" / 05'54" / 06'15" / 06'11" / 06'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'57" | 1013 / 1013 |
2 | | 05'13" (+00'16") | 1002 / 2016 |
3 | | 05'33" (+00'36") | 1017 / 3033 |
4 | | 05'17" (+00'20") | 997 / 4030 |
5 | | 05'19" (+00'22") | 1009 / 5039 |
6 | | 05'09" (+00'12") | 1010 / 6050 |
7 | | 05'02" (+00'05") | 1005 / 7055 |
8 | | 05'07" (+00'10") | 997 / 8053 |
9 | | 05'02" (+00'05") | 992 / 9046 |
10 | | 04'58" (+00'01") | 1000 / 10046 |
11 | | 05'07" (+00'10") | 1013 / 11060 |
12 | | 05'30" (+00'33") | 997 / 12058 |
13 | | 05'32" (+00'35") | 1003 / 13061 |
14 | | 05'33" (+00'36") | 989 / 14050 |
15 | | 05'30" (+00'33") | 1012 / 15063 |
16 | | 05'40" (+00'43") | 1011 / 16074 |
17 | | 05'42" (+00'45") | 995 / 17070 |
18 | | 06'10" (+01'13") | 1006 / 18077 |
19 | | 05'52" (+00'55") | 1007 / 19085 |
20 | | 06'14" (+01'17") | 1004 / 20089 |
21 | | 06'09" (+01'12") | 1011 / 21101 |
前半程速度還OK,但在關渡宮先喝了許多白開水,導致運動飲料只喝了一小口,整瓶就扔在那裡,回程明顯衰弱了,撐的好痛苦。實際時間應加上在關渡宮休息喝水上廁所的7分鐘=2小時04分;5.48分/KM
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 130~158 | 65~79% |
2:M馬拉松配速區 | 158~178 | 79~89% |
3:T乳酸耐力區 | 178~184 | 89~92% |
4:A無氧耐力區 | 184~195 | 92~97.5% |
5:I最大耗氧區 | 195~200 | 97.5~100% |
最大心率為200 點此去設定最大心率 |
11月累積里程 :
185.53 km PUMA Faas 400 累積 :
588.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'58" | 00:04'58" |
2 | 05'14" | 00:10'12" |
3 | 05'34" | 00:15'46" |
4 | 05'17" | 00:21'03" |
5 | 05'18" | 00:26'21" |
6 | 05'11" | 00:31'32" |
7 | 05'03" | 00:36'35" |
8 | 05'07" | 00:41'42" |
9 | 05'02" | 00:46'44" |
10 | 05'01" | 00:51'45" |
11 | 05'06" | 00:56'51" |
12 | 05'28" | 01:02'19" |
13 | 05'34" | 01:07'53" |
14 | 05'34" | 01:13'27" |
15 | 05'30" | 01:18'57" |
16 | 05'40" | 01:24'37" |
17 | 05'42" | 01:30'19" |
18 | 06'07" | 01:36'26" |
19 | 05'54" | 01:42'20" |
20 | 06'15" | 01:48'35" |
21 | 06'11" | 01:54'46" |
21.4 | 06'10" | 01:57'22" |