21.1 km | 01:37:17 | 04:37/km日期: 2023-03-19 05:51 - 總爬升: 302 m - 地點: 龍潭運動公園 - 天氣: 涼 - 平均心率: 148 - 卡路里: 1346 Cal - 平均步頻: 180 - 溫度: 18°C - 濕度: 92%
Pace: 04'11" / 04'12" / 04'11" / 04'11" / 04'14" / 04'18" / 04'14" / 13'02" / 04'14" / 04'14" / 06'07" / 04'32" / 04'28" / 04'21" / 07'30" / 05'46" / 05'39" / 09'38" / 04'52" / 04'32" / 04'15" / 05'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'11" (+00'01") | 1000 / 1000 |
| 2 | | 04'11" (+00'01") | 1000 / 2000 |
| 3 | | 04'10" | 1000 / 3000 |
| 4 | | 04'11" (+00'01") | 1000 / 4000 |
| 5 | | 04'13" (+00'03") | 1000 / 5000 |
| 6 | | 04'18" (+00'08") | 1000 / 6000 |
| 7 | | 04'12" (+00'02") | 1000 / 7000 |
| 8 | | 04'23" (+00'13") | 1000 / 8000 |
| 9 | | 04'14" (+00'04") | 1000 / 9000 |
| 10 | | 04'13" (+00'03") | 1000 / 10000 |
| 11 | | 04'42" (+00'32") | 1000 / 11000 |
| 12 | | 04'31" (+00'21") | 1000 / 12000 |
| 13 | | 04'28" (+00'18") | 1000 / 13000 |
| 14 | | 04'20" (+00'10") | 1000 / 14000 |
| 15 | | 05'49" (+01'39") | 1000 / 15000 |
| 16 | | 05'46" (+01'36") | 1000 / 16000 |
| 17 | | 05'38" (+01'28") | 1000 / 17000 |
| 18 | | 05'42" (+01'32") | 1000 / 18000 |
| 19 | | 04'52" (+00'42") | 1000 / 19000 |
| 20 | | 04'32" (+00'22") | 1000 / 20000 |
| 21 | | 04'15" (+00'05") | 1000 / 21000 |
| 22 | | 05'00" (+00'50") | 58 / 21058 |
今天預計要跑半馬，先跟上雄哥的配速列車415配10k，跑到7.5 k去解放再回來撐完剩下的2.5k覺得今天狀況不太好(可能昨晚被蚊子騷擾)，就降速 430再跑4k有點跑不下去了，剛好雄哥跑完課表就陪我緩跑了4k，最後再獨推完剩下的3k結束晨練~
ps.回家看今年萬金石馬的直播看到雷理莎側腹痛還是堅持完成的表現覺得有被激勵到了~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~161 | 79~89% |
| 3:T乳酸耐力區 | 161~166 | 89~92% |
| 4:A無氧耐力區 | 166~176 | 92~97.5% |
| 5:I最大耗氧區 | 176~181 | 97.5~100% |
| 最大心率為181 點此去設定最大心率 |
3月累積里程 :
505.71 km 
nike next%(倫敦黃) 累積 :
1428.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'11" | 00:04'11" |
| 2 | 04'12" | 00:08'23" |
| 3 | 04'11" | 00:12'34" |
| 4 | 04'11" | 00:16'45" |
| 5 | 04'14" | 00:20'59" |
| 6 | 04'18" | 00:25'17" |
| 7 | 04'14" | 00:29'31" |
| 8 | 13'02" | 00:42'33" |
| 9 | 04'14" | 00:46'47" |
| 10 | 04'14" | 00:51'01" |
| 11 | 06'07" | 00:57'08" |
| 12 | 04'32" | 01:01'40" |
| 13 | 04'28" | 01:06'08" |
| 14 | 04'21" | 01:10'29" |
| 15 | 07'30" | 01:17'59" |
| 16 | 05'46" | 01:23'45" |
| 17 | 05'39" | 01:29'24" |
| 18 | 09'38" | 01:39'02" |
| 19 | 04'52" | 01:43'54" |
| 20 | 04'32" | 01:48'26" |
| 21 | 04'15" | 01:52'41" |
| 21.1 | 05'06" | 01:52'59" |
展開計圈分析
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