30.4 km | 02:26:04 | 04:48/km日期: 2019-11-03 05:22 - 總爬升: 260 m - 地點: 竹22—興隆路—芎林提防—竹林橋折返 - 天氣: 陰天 - 平均心率: 165 - 卡路里: 1748 Cal - 總步數: 26406 - 平均步頻: 180 - 平均步幅: 114 cm - 溫度: 23°C - 濕度: 79% - PM2.5: 良好(17)
Pace: 04'51" / 04'38" / 04'49" / 04'50" / 04'47" / 04'50" / 04'49" / 04'45" / 04'50" / 04'50" / 04'52" / 04'51" / 04'53" / 04'50" / 04'53" / 04'49" / 04'47" / 04'49" / 04'47" / 04'50" / 04'53" / 04'48" / 04'47" / 04'56" / 04'47" / 04'42" / 04'44" / 04'48" / 04'47" / 04'42" / 05'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 04'49" (+00'13") | 1008 / 1008 | 177 / 116 |
| 2 | | 04'36" | 1005 / 2014 | 180 / 120 |
| 3 | | 04'45" (+00'09") | 1007 / 3021 | 179 / 117 |
| 4 | | 04'47" (+00'11") | 1002 / 4024 | 178 / 117 |
| 5 | | 04'47" (+00'11") | 1005 / 5029 | 178 / 116 |
| 6 | | 04'47" (+00'11") | 1002 / 6032 | 177 / 117 |
| 7 | | 04'49" (+00'13") | 1004 / 7037 | 178 / 116 |
| 8 | | 04'44" (+00'08") | 1002 / 8039 | 178 / 118 |
| 9 | | 04'49" (+00'13") | 1004 / 9044 | 178 / 116 |
| 10 | | 04'49" (+00'13") | 1000 / 10045 | 180 / 115 |
| 11 | | 04'51" (+00'15") | 1001 / 11046 | 178 / 115 |
| 12 | | 04'51" (+00'15") | 1008 / 12055 | 178 / 115 |
| 13 | | 04'49" (+00'13") | 1002 / 13057 | 179 / 115 |
| 14 | | 04'51" (+00'15") | 1006 / 14063 | 178 / 115 |
| 15 | | 04'52" (+00'16") | 1001 / 15064 | 178 / 114 |
| 16 | | 04'50" (+00'14") | 1004 / 16069 | 180 / 114 |
| 17 | | 04'44" (+00'08") | 1009 / 17079 | 182 / 115 |
| 18 | | 04'47" (+00'11") | 1006 / 18085 | 181 / 114 |
| 19 | | 04'46" (+00'10") | 1002 / 19087 | 181 / 115 |
| 20 | | 04'48" (+00'12") | 1004 / 20092 | 181 / 114 |
| 21 | | 04'51" (+00'15") | 1006 / 21099 | 182 / 113 |
| 22 | | 04'46" (+00'10") | 1005 / 22104 | 183 / 114 |
| 23 | | 04'48" (+00'12") | 1003 / 23108 | 183 / 113 |
| 24 | | 04'52" (+00'16") | 1002 / 24110 | 183 / 111 |
| 25 | | 04'47" (+00'11") | 1007 / 25117 | 183 / 113 |
| 26 | | 04'42" (+00'06") | 1009 / 26127 | 183 / 116 |
| 27 | | 04'41" (+00'05") | 1008 / 27136 | 183 / 115 |
| 28 | | 04'44" (+00'08") | 1001 / 28137 | 183 / 114 |
| 29 | | 04'48" (+00'12") | 1004 / 29142 | 184 / 112 |
| 30 | | 04'38" (+00'02") | 1000 / 30142 | 184 / 116 |
| 31 | | 04'44" (+00'08") | 351 / 30493 | 183 / 114 |
久違的長跑、15K興隆路小7補水休5分，23K芎林提防休3分後直接開回家。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
11月累積里程 : 270.90 km
MW Watch 上傳 | 5 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'51" | 00:04'51" |
| 2 | 04'38" | 00:09'29" |
| 3 | 04'49" | 00:14'18" |
| 4 | 04'50" | 00:19'08" |
| 5 | 04'47" | 00:23'55" |
| 6 | 04'50" | 00:28'45" |
| 7 | 04'49" | 00:33'34" |
| 8 | 04'45" | 00:38'19" |
| 9 | 04'50" | 00:43'09" |
| 10 | 04'50" | 00:47'59" |
| 11 | 04'52" | 00:52'51" |
| 12 | 04'51" | 00:57'42" |
| 13 | 04'53" | 01:02'35" |
| 14 | 04'50" | 01:07'25" |
| 15 | 04'53" | 01:12'18" |
| 16 | 04'49" | 01:17'07" |
| 17 | 04'47" | 01:21'54" |
| 18 | 04'49" | 01:26'43" |
| 19 | 04'47" | 01:31'30" |
| 20 | 04'50" | 01:36'20" |
| 21 | 04'53" | 01:41'13" |
| 22 | 04'48" | 01:46'01" |
| 23 | 04'47" | 01:50'48" |
| 24 | 04'56" | 01:55'44" |
| 25 | 04'47" | 02:00'31" |
| 26 | 04'42" | 02:05'13" |
| 27 | 04'44" | 02:09'57" |
| 28 | 04'48" | 02:14'45" |
| 29 | 04'47" | 02:19'32" |
| 30 | 04'42" | 02:24'14" |
| 30.4 | 05'13" | 02:26'04" |
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