38.7 km | 05:07:20 | 07:56/km日期: 2016-12-31 04:14 - 地點: 土城-淡水 - 平均心率: 125 - 卡路里: 2158 Cal - 平均步頻: 166 - 溫度: 18°C - 濕度: 77%
Pace: 07'10" / 06'23" / 06'24" / 06'20" / 06'19" / 06'14" / 06'14" / 06'19" / 06'20" / 06'03" / 06'21" / 09'51" / 06'16" / 06'34" / 06'16" / 11'04" / 06'26" / 06'40" / 06'54" / 06'58" / 17'46" / 06'25" / 06'30" / 07'57" / 06'05" / 20'05" / 06'35" / 11'10" / 04'26" / 04'28" / 04'25" / 23'16" / 08'41" / 04'42" / 07'27" / 07'11" / 07'41" / 06'06" / 13'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'10" (+02'56") | 1000 / 1000 |
| 2 | | 06'23" (+02'09") | 1000 / 2000 |
| 3 | | 06'24" (+02'10") | 1000 / 3000 |
| 4 | | 06'19" (+02'05") | 1000 / 4000 |
| 5 | | 06'19" (+02'05") | 1000 / 5000 |
| 6 | | 06'13" (+01'59") | 1000 / 6000 |
| 7 | | 06'14" (+02'00") | 1000 / 7000 |
| 8 | | 06'18" (+02'04") | 1000 / 8000 |
| 9 | | 06'20" (+02'06") | 1000 / 9000 |
| 10 | | 06'02" (+01'48") | 1000 / 10000 |
| 11 | | 06'21" (+02'07") | 1000 / 11000 |
| 12 | | 07'29" (+03'15") | 533 / 11533 |
| 13 | | 09'10" (+04'56") | 1000 / 12533 |
| 14 | | 06'23" (+02'09") | 1000 / 13533 |
| 15 | | 06'27" (+02'13") | 1000 / 14533 |
| 16 | | 06'22" (+02'08") | 1000 / 15533 |
| 17 | | 10'56" (+06'42") | 1000 / 16533 |
| 18 | | 06'36" (+02'22") | 1000 / 17533 |
| 19 | | 06'44" (+02'30") | 1000 / 18533 |
| 20 | | 06'55" (+02'41") | 1000 / 19533 |
| 21 | | 07'06" (+02'52") | 1000 / 20533 |
| 22 | | 17'27" (+13'13") | 1000 / 21533 |
| 23 | | 06'25" (+02'11") | 1000 / 22533 |
| 24 | | 07'51" (+03'37") | 1000 / 23533 |
| 25 | | 06'20" (+02'06") | 1000 / 24533 |
| 26 | | 10'14" (+06'00") | 1000 / 25533 |
| 27 | | 16'16" (+12'02") | 1000 / 26533 |
| 28 | | 06'20" (+02'06") | 1000 / 27533 |
| 29 | | 30'04" (+25'50") | 222 / 27756 |
| 30 | | 04'31" (+00'17") | 1000 / 28756 |
| 31 | | 04'27" (+00'13") | 1000 / 29756 |
| 32 | | 04'14" | 1000 / 30756 |
| 33 | | 05'29" (+01'15") | 905 / 31662 |
| 34 | | 26'32" (+22'18") | 1000 / 32662 |
| 35 | | 04'45" (+00'31") | 1000 / 33662 |
| 36 | | 05'42" (+01'28") | 1000 / 34662 |
| 37 | | 07'25" (+03'11") | 1000 / 35662 |
| 38 | | 08'49" (+04'35") | 1000 / 36662 |
| 39 | | 05'56" (+01'42") | 1000 / 37662 |
| 40 | | 11'19" (+07'05") | 1000 / 38662 |
| 41 | | 15'49" (+11'35") | 8 / 38670 |
2016年 最後一場LSD
這一個星期的核心 馬克操 滾輪 有點收到成效
約36Km才大腿緊繃
(搞不好是因為前面速度較慢的關係)
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
12月累積里程 :
213.83 km 
Mizuno Wave Rider 19 SW J1GC160404(藍) 累積 :
1786.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'10" | 00:07'10" |
| 2 | 06'23" | 00:13'33" |
| 3 | 06'24" | 00:19'57" |
| 4 | 06'20" | 00:26'17" |
| 5 | 06'19" | 00:32'36" |
| 6 | 06'14" | 00:38'50" |
| 7 | 06'14" | 00:45'04" |
| 8 | 06'19" | 00:51'23" |
| 9 | 06'20" | 00:57'43" |
| 10 | 06'03" | 01:03'46" |
| 11 | 06'21" | 01:10'07" |
| 12 | 09'51" | 01:19'58" |
| 13 | 06'16" | 01:26'14" |
| 14 | 06'34" | 01:32'48" |
| 15 | 06'16" | 01:39'04" |
| 16 | 11'04" | 01:50'08" |
| 17 | 06'26" | 01:56'34" |
| 18 | 06'40" | 02:03'14" |
| 19 | 06'54" | 02:10'08" |
| 20 | 06'58" | 02:17'06" |
| 21 | 17'46" | 02:34'52" |
| 22 | 06'25" | 02:41'17" |
| 23 | 06'30" | 02:47'47" |
| 24 | 07'57" | 02:55'44" |
| 25 | 06'05" | 03:01'49" |
| 26 | 20'05" | 03:21'54" |
| 27 | 06'35" | 03:28'29" |
| 28 | 11'10" | 03:39'39" |
| 29 | 04'26" | 03:44'05" |
| 30 | 04'28" | 03:48'33" |
| 31 | 04'25" | 03:52'58" |
| 32 | 23'16" | 04:16'14" |
| 33 | 08'41" | 04:24'55" |
| 34 | 04'42" | 04:29'37" |
| 35 | 07'27" | 04:37'04" |
| 36 | 07'11" | 04:44'15" |
| 37 | 07'41" | 04:51'56" |
| 38 | 06'06" | 04:58'02" |
| 38.7 | 13'53" | 05:07'21" |
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