30.2 km | 02:46:38 | 05:31/km日期: 2013-11-03 06:04 - 總爬升: 724 m - 地點: 頭暈暈到不知身在何方 - 天氣: 腳滴到檸檬了啦 - 平均心率: 22 - 卡路里: 2624 Cal - 溫度: 24°C - 濕度: 84%
Pace: 06'06" / 06'09" / 06'03" / 05'21" / 05'12" / 05'41" / 05'33" / 05'48" / 05'13" / 05'46" / 06'13" / 06'31" / 07'20" / 04'32" / 05'20" / 06'34" / 06'26" / 05'54" / 04'44" / 04'35" / 04'33" / 06'31" / 04'49" / 04'32" / 04'22" / 04'20" / 05'30" / 05'07" / 05'00" / 05'10" / 10'09" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'04" (+01'44") | 994 / 994 |
| 2 | | 06'08" (+01'48") | 1009 / 2004 |
| 3 | | 06'03" (+01'43") | 1007 / 3012 |
| 4 | | 05'20" (+01'00") | 1007 / 4019 |
| 5 | | 05'13" (+00'53") | 1007 / 5027 |
| 6 | | 05'40" (+01'20") | 1005 / 6032 |
| 7 | | 05'32" (+01'12") | 994 / 7027 |
| 8 | | 05'47" (+01'27") | 1003 / 8030 |
| 9 | | 05'12" (+00'52") | 997 / 9027 |
| 10 | | 05'46" (+01'26") | 1015 / 10043 |
| 11 | | 06'14" (+01'54") | 1009 / 11052 |
| 12 | | 06'29" (+02'09") | 1002 / 12055 |
| 13 | | 07'13" (+02'53") | 1012 / 13067 |
| 14 | | 04'37" (+00'17") | 1006 / 14074 |
| 15 | | 05'18" (+00'58") | 1001 / 15076 |
| 16 | | 06'30" (+02'10") | 1016 / 16092 |
| 17 | | 06'35" (+02'15") | 1009 / 17102 |
| 18 | | 05'41" (+01'21") | 1002 / 18104 |
| 19 | | 04'43" (+00'23") | 1014 / 19119 |
| 20 | | 04'37" (+00'17") | 1007 / 20127 |
| 21 | | 04'35" (+00'15") | 1011 / 21138 |
| 22 | | 06'28" (+02'08") | 1011 / 22149 |
| 23 | | 04'46" (+00'26") | 998 / 23148 |
| 24 | | 04'29" (+00'09") | 1009 / 24157 |
| 25 | | 04'20" | 997 / 25155 |
| 26 | | 04'42" (+00'22") | 1002 / 26157 |
| 27 | | 05'08" (+00'48") | 1012 / 27170 |
| 28 | | 05'02" (+00'42") | 1000 / 28170 |
| 29 | | 05'13" (+00'53") | 1015 / 29186 |
| 30 | | 05'03" (+00'43") | 996 / 30183 |
我的腳滴到檸檬了啦(有夠酸) >"<
今天一樣背著裝著2公升的水袋參加北田團訓
前幾次跑這條頭汴坑山區
從頭汴國小到新社的北田路都是10.5k就折返
我都以為還好 總爬升才308M
今天我終於知道這條北田路的精華
是從10k到13k這段的天堂路
看到快昏倒 怎麼那麼陡
完全不知道後半段狀況的我
等於配速完全錯誤
加上我竟然沒分配好喝水
在24k處不知不覺的把水喝完
導致後半段用硬撐回來
這條路真的多練幾次
多數的山路馬都不用怕了啦(哇哩累) |(￣3￣)|
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 94~115 | 65~79% |
| 2:M馬拉松配速區 | 115~129 | 79~89% |
| 3:T乳酸耐力區 | 129~134 | 89~92% |
| 4:A無氧耐力區 | 134~142 | 92~97.5% |
| 5:I最大耗氧區 | 142~146 | 97.5~100% |
| 最大心率為146 點此去設定最大心率 |
11月累積里程 : 317.22 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'06" | 00:06'06" |
| 2 | 06'09" | 00:12'15" |
| 3 | 06'03" | 00:18'18" |
| 4 | 05'21" | 00:23'39" |
| 5 | 05'12" | 00:28'51" |
| 6 | 05'41" | 00:34'32" |
| 7 | 05'33" | 00:40'05" |
| 8 | 05'48" | 00:45'53" |
| 9 | 05'13" | 00:51'06" |
| 10 | 05'46" | 00:56'52" |
| 11 | 06'13" | 01:03'05" |
| 12 | 06'31" | 01:09'36" |
| 13 | 07'20" | 01:16'56" |
| 14 | 04'32" | 01:21'28" |
| 15 | 05'20" | 01:26'48" |
| 16 | 06'34" | 01:33'22" |
| 17 | 06'26" | 01:39'48" |
| 18 | 05'54" | 01:45'42" |
| 19 | 04'44" | 01:50'26" |
| 20 | 04'35" | 01:55'01" |
| 21 | 04'33" | 01:59'34" |
| 22 | 06'31" | 02:06'05" |
| 23 | 04'49" | 02:10'54" |
| 24 | 04'32" | 02:15'26" |
| 25 | 04'22" | 02:19'48" |
| 26 | 04'20" | 02:24'08" |
| 27 | 05'30" | 02:29'38" |
| 28 | 05'07" | 02:34'45" |
| 29 | 05'00" | 02:39'45" |
| 30 | 05'10" | 02:44'55" |
| 30.2 | 10'09" | 02:46'38" |
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