21.5 km | 01:50:25 | 05:08/km日期: 2016-10-22 06:00 - 平均心率: 153 - 卡路里: 1565 Cal - 平均步頻: 172 - 溫度: 26°C - 濕度: 82%
Pace: 05'09" / 04'48" / 04'47" / 04'40" / 04'41" / 04'49" / 04'55" / 04'59" / 05'10" / 05'04" / 05'20" / 04'58" / 05'11" / 07'05" / 04'59" / 04'54" / 05'21" / 04'59" / 05'46" / 05'21" / 05'15" / 04'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'19" (+00'45") | 400 / 400 |
| 2 | | 04'54" (+00'20") | 400 / 800 |
| 3 | | 04'55" (+00'21") | 400 / 1200 |
| 4 | | 04'48" (+00'14") | 400 / 1600 |
| 5 | | 04'54" (+00'20") | 400 / 2000 |
| 6 | | 04'49" (+00'15") | 400 / 2400 |
| 7 | | 04'40" (+00'06") | 400 / 2800 |
| 8 | | 04'34" | 400 / 3199 |
| 9 | | 04'46" (+00'12") | 400 / 3599 |
| 10 | | 04'46" (+00'12") | 400 / 3999 |
| 11 | | 04'41" (+00'07") | 400 / 4399 |
| 12 | | 04'44" (+00'10") | 400 / 4800 |
| 13 | | 04'38" (+00'04") | 400 / 5200 |
| 14 | | 04'49" (+00'15") | 400 / 5600 |
| 15 | | 04'51" (+00'17") | 400 / 6000 |
| 16 | | 04'48" (+00'14") | 400 / 6400 |
| 17 | | 04'53" (+00'19") | 400 / 6800 |
| 18 | | 04'52" (+00'18") | 400 / 7200 |
| 19 | | 05'11" (+00'37") | 400 / 7600 |
| 20 | | 04'57" (+00'23") | 400 / 8000 |
| 21 | | 05'24" (+00'50") | 400 / 8400 |
| 22 | | 04'49" (+00'15") | 400 / 8800 |
| 23 | | 05'06" (+00'32") | 400 / 9200 |
| 24 | | 05'10" (+00'36") | 400 / 9600 |
| 25 | | 05'04" (+00'30") | 400 / 10000 |
| 26 | | 05'30" (+00'56") | 400 / 10400 |
| 27 | | 05'12" (+00'38") | 400 / 10800 |
| 28 | | 05'02" (+00'28") | 400 / 11200 |
| 29 | | 04'58" (+00'24") | 400 / 11600 |
| 30 | | 05'00" (+00'26") | 400 / 12000 |
| 31 | | 05'04" (+00'30") | 400 / 12400 |
| 32 | | 05'00" (+00'26") | 400 / 12800 |
| 33 | | 05'17" (+00'43") | 400 / 13200 |
| 34 | | 10'00" (+05'26") | 400 / 13600 |
| 35 | | 05'14" (+00'40") | 400 / 14000 |
| 36 | | 04'54" (+00'20") | 400 / 14400 |
| 37 | | 05'05" (+00'31") | 400 / 14800 |
| 38 | | 05'06" (+00'32") | 400 / 15200 |
| 39 | | 04'46" (+00'12") | 400 / 15600 |
| 40 | | 04'49" (+00'15") | 400 / 16000 |
| 41 | | 05'33" (+00'59") | 400 / 16400 |
| 42 | | 05'05" (+00'31") | 400 / 16800 |
| 43 | | 04'57" (+00'23") | 400 / 17200 |
| 44 | | 05'07" (+00'33") | 400 / 17600 |
| 45 | | 05'07" (+00'33") | 400 / 18000 |
| 46 | | 05'12" (+00'38") | 400 / 18400 |
| 47 | | 05'19" (+00'45") | 400 / 18799 |
| 48 | | 06'31" (+01'57") | 400 / 19199 |
| 49 | | 05'29" (+00'55") | 400 / 19599 |
| 50 | | 05'14" (+00'40") | 400 / 19999 |
| 51 | | 05'19" (+00'45") | 400 / 20399 |
| 52 | | 05'08" (+00'34") | 400 / 20799 |
| 53 | | 05'09" (+00'35") | 400 / 21199 |
| 54 | | 04'39" (+00'05") | 267 / 21467 |
本來想配4:40~4:45 到6K後大腿就不行了 忍痛跑完...
全馬我看不用跑惹
禮拜一及二去看中醫及學善 然後禮拜三輕鬆跑1hr
禮拜四漸速跑25圈(最快不要超過4:30) 禮拜天早上跑E80(5:20~5:30) M20(5:00) 再發作就放棄全馬
| 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 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
10月累積里程 :
212.33 km 
Asics TJR278-3090 累積 :
1417.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'09" | 00:05'09" |
| 2 | 04'48" | 00:09'57" |
| 3 | 04'47" | 00:14'44" |
| 4 | 04'40" | 00:19'24" |
| 5 | 04'41" | 00:24'05" |
| 6 | 04'49" | 00:28'54" |
| 7 | 04'55" | 00:33'49" |
| 8 | 04'59" | 00:38'48" |
| 9 | 05'10" | 00:43'58" |
| 10 | 05'04" | 00:49'02" |
| 11 | 05'20" | 00:54'22" |
| 12 | 04'58" | 00:59'20" |
| 13 | 05'11" | 01:04'31" |
| 14 | 07'05" | 01:11'36" |
| 15 | 04'59" | 01:16'35" |
| 16 | 04'54" | 01:21'29" |
| 17 | 05'21" | 01:26'50" |
| 18 | 04'59" | 01:31'49" |
| 19 | 05'46" | 01:37'35" |
| 20 | 05'21" | 01:42'56" |
| 21 | 05'15" | 01:48'11" |
| 21.5 | 04'46" | 01:50'25" |
展開計圈分析
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