30.0 km | 02:44:04 | 05:28/km日期: 2015-01-31 06:51 - 總爬升: 276 m - 地點: 竹22-飛鳳山代勸堂-碧潭國小 - 平均心率: 45 - 卡路里: 2589 Cal - 溫度: 11°C - 濕度: 91%
Pace: 05'44" / 05'33" / 05'30" / 05'14" / 05'09" / 05'05" / 05'20" / 05'23" / 05'32" / 05'32" / 08'10" / 04'43" / 04'38" / 04'46" / 05'05" / 04'27" / 05'08" / 06'42" / 07'00" / 04'57" / 04'51" / 04'52" / 04'35" / 05'02" / 04'53" / 04'51" / 06'12" / 05'35" / 06'46" / 05'35" / 112'07" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'43" (+01'17") | 1002 / 1002 |
| 2 | | 05'33" (+01'07") | 1005 / 2007 |
| 3 | | 05'28" (+01'02") | 1004 / 3011 |
| 4 | | 05'15" (+00'49") | 1016 / 4028 |
| 5 | | 05'07" (+00'41") | 1003 / 5031 |
| 6 | | 05'06" (+00'40") | 1012 / 6044 |
| 7 | | 05'18" (+00'52") | 1004 / 7049 |
| 8 | | 05'21" (+00'55") | 1005 / 8054 |
| 9 | | 05'33" (+01'07") | 1008 / 9063 |
| 10 | | 06'02" (+01'36") | 1007 / 10070 |
| 11 | | 07'43" (+03'17") | 1003 / 11074 |
| 12 | | 04'37" (+00'11") | 1001 / 12075 |
| 13 | | 04'35" (+00'09") | 1012 / 13087 |
| 14 | | 04'46" (+00'20") | 1006 / 14094 |
| 15 | | 05'05" (+00'39") | 1004 / 15098 |
| 16 | | 04'26" | 1009 / 16107 |
| 17 | | 05'13" (+00'47") | 1007 / 17115 |
| 18 | | 07'18" (+02'52") | 1004 / 18120 |
| 19 | | 06'21" (+01'55") | 1003 / 19123 |
| 20 | | 04'51" (+00'25") | 1000 / 20124 |
| 21 | | 04'53" (+00'27") | 1010 / 21134 |
| 22 | | 04'49" (+00'23") | 1012 / 22147 |
| 23 | | 04'41" (+00'15") | 1000 / 23147 |
| 24 | | 04'57" (+00'31") | 1005 / 24153 |
| 25 | | 04'53" (+00'27") | 1005 / 25158 |
| 26 | | 04'48" (+00'22") | 1015 / 26173 |
| 27 | | 06'16" (+01'50") | 1007 / 27180 |
| 28 | | 05'33" (+01'07") | 1000 / 28181 |
| 29 | | 06'57" (+02'31") | 1010 / 29192 |
| 30 | | 05'27" (+01'01") | 1006 / 30198 |
| 31 | | 09'28" (+05'02") | 3 / 30202 |
每週六之竹22練跑
今天和Jeter，阿綸加長距離....有累到><…
但...好爽....越來越變態啦！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 121~147 | 65~79% |
| 2:M馬拉松配速區 | 147~166 | 79~89% |
| 3:T乳酸耐力區 | 166~172 | 89~92% |
| 4:A無氧耐力區 | 172~182 | 92~97.5% |
| 5:I最大耗氧區 | 182~187 | 97.5~100% |
| 最大心率為187 點此去設定最大心率 |
1月累積里程 :
383.81 km 
ASCIS TARTHER 累積 :
1440.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'44" | 00:05'44" |
| 2 | 05'33" | 00:11'17" |
| 3 | 05'30" | 00:16'47" |
| 4 | 05'14" | 00:22'01" |
| 5 | 05'09" | 00:27'10" |
| 6 | 05'05" | 00:32'15" |
| 7 | 05'20" | 00:37'35" |
| 8 | 05'23" | 00:42'58" |
| 9 | 05'32" | 00:48'30" |
| 10 | 05'32" | 00:54'02" |
| 11 | 08'10" | 01:02'12" |
| 12 | 04'43" | 01:06'55" |
| 13 | 04'38" | 01:11'33" |
| 14 | 04'46" | 01:16'19" |
| 15 | 05'05" | 01:21'24" |
| 16 | 04'27" | 01:25'51" |
| 17 | 05'08" | 01:30'59" |
| 18 | 06'42" | 01:37'41" |
| 19 | 07'00" | 01:44'41" |
| 20 | 04'57" | 01:49'38" |
| 21 | 04'51" | 01:54'29" |
| 22 | 04'52" | 01:59'21" |
| 23 | 04'35" | 02:03'56" |
| 24 | 05'02" | 02:08'58" |
| 25 | 04'53" | 02:13'51" |
| 26 | 04'51" | 02:18'42" |
| 27 | 06'12" | 02:24'54" |
| 28 | 05'35" | 02:30'29" |
| 29 | 06'46" | 02:37'15" |
| 30 | 05'35" | 02:42'50" |
| 30.0 | 112'07" | 02:44'04" |
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