36.1 km | 02:51:15 | 04:44/km日期: 2013-12-08 05:41 - 總爬升: 287 m - 地點: 新農街-埔心牧場*3 - 天氣: 晴 - 平均心率: 101 - 卡路里: 2763 Cal - 溫度: 18°C - 濕度: 90%
Pace: 04'32" / 04'39" / 04'39" / 04'42" / 05'03" / 04'37" / 04'50" / 04'32" / 04'46" / 04'46" / 04'45" / 04'41" / 04'46" / 04'50" / 04'46" / 04'38" / 05'02" / 04'32" / 04'52" / 04'28" / 04'44" / 04'42" / 04'39" / 04'40" / 04'33" / 04'40" / 04'43" / 04'49" / 05'07" / 04'53" / 05'00" / 04'27" / 04'46" / 04'39" / 04'38" / 04'35" / 08'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'31" (+00'03") | 1008 / 1008 |
| 2 | | 04'37" (+00'09") | 1004 / 2013 |
| 3 | | 04'40" (+00'12") | 1002 / 3015 |
| 4 | | 04'40" (+00'12") | 1005 / 4020 |
| 5 | | 05'04" (+00'36") | 998 / 5019 |
| 6 | | 04'36" (+00'08") | 1008 / 6028 |
| 7 | | 04'49" (+00'21") | 1008 / 7036 |
| 8 | | 04'33" (+00'05") | 1001 / 8038 |
| 9 | | 04'44" (+00'16") | 997 / 9036 |
| 10 | | 04'47" (+00'19") | 1008 / 10044 |
| 11 | | 04'43" (+00'15") | 1007 / 11051 |
| 12 | | 04'39" (+00'11") | 995 / 12047 |
| 13 | | 04'46" (+00'18") | 1007 / 13054 |
| 14 | | 04'49" (+00'21") | 997 / 14051 |
| 15 | | 04'45" (+00'17") | 1007 / 15059 |
| 16 | | 04'38" (+00'10") | 997 / 16057 |
| 17 | | 05'05" (+00'37") | 1009 / 17067 |
| 18 | | 04'30" (+00'02") | 1003 / 18070 |
| 19 | | 04'50" (+00'22") | 1004 / 19074 |
| 20 | | 04'28" | 1001 / 20076 |
| 21 | | 04'44" (+00'16") | 1003 / 21079 |
| 22 | | 04'43" (+00'15") | 1006 / 22086 |
| 23 | | 04'35" (+00'07") | 1006 / 23093 |
| 24 | | 04'37" (+00'09") | 1004 / 24097 |
| 25 | | 04'38" (+00'10") | 1012 / 25109 |
| 26 | | 04'38" (+00'10") | 987 / 26097 |
| 27 | | 04'43" (+00'15") | 1014 / 27111 |
| 28 | | 04'48" (+00'20") | 990 / 28102 |
| 29 | | 05'16" (+00'48") | 1012 / 29115 |
| 30 | | 04'42" (+00'14") | 1003 / 30118 |
| 31 | | 04'59" (+00'31") | 1011 / 31130 |
| 32 | | 04'28" | 997 / 32127 |
| 33 | | 04'43" (+00'15") | 1002 / 33130 |
| 34 | | 04'43" (+00'15") | 1008 / 34138 |
| 35 | | 04'35" (+00'07") | 1000 / 35138 |
| 36 | | 04'34" (+00'06") | 1006 / 36145 |
今日的配速訓練,36K,04:45/km,總爬升: 287 m,成功完成,但今天狀況不好,好累,沒吃早餐就跑,30K後人軟了...右腳踝有點痛,休息了,真的有累...讓腳休息了......
| 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 | 142~160 | 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 |
12月累積里程 :
286.83 km 
ASICS LYTERACER 2E 累積 :
4300.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'32" | 00:04'32" |
| 2 | 04'39" | 00:09'11" |
| 3 | 04'39" | 00:13'50" |
| 4 | 04'42" | 00:18'32" |
| 5 | 05'03" | 00:23'35" |
| 6 | 04'37" | 00:28'12" |
| 7 | 04'50" | 00:33'02" |
| 8 | 04'32" | 00:37'34" |
| 9 | 04'46" | 00:42'20" |
| 10 | 04'46" | 00:47'06" |
| 11 | 04'45" | 00:51'51" |
| 12 | 04'41" | 00:56'32" |
| 13 | 04'46" | 01:01'18" |
| 14 | 04'50" | 01:06'08" |
| 15 | 04'46" | 01:10'54" |
| 16 | 04'38" | 01:15'32" |
| 17 | 05'02" | 01:20'34" |
| 18 | 04'32" | 01:25'06" |
| 19 | 04'52" | 01:29'58" |
| 20 | 04'28" | 01:34'26" |
| 21 | 04'44" | 01:39'10" |
| 22 | 04'42" | 01:43'52" |
| 23 | 04'39" | 01:48'31" |
| 24 | 04'40" | 01:53'11" |
| 25 | 04'33" | 01:57'44" |
| 26 | 04'40" | 02:02'24" |
| 27 | 04'43" | 02:07'07" |
| 28 | 04'49" | 02:11'56" |
| 29 | 05'07" | 02:17'03" |
| 30 | 04'53" | 02:21'56" |
| 31 | 05'00" | 02:26'56" |
| 32 | 04'27" | 02:31'23" |
| 33 | 04'46" | 02:36'09" |
| 34 | 04'39" | 02:40'48" |
| 35 | 04'38" | 02:45'26" |
| 36 | 04'35" | 02:50'01" |
| 36.1 | 08'33" | 02:51'15" |
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