20.4 km | 02:13:53 | 06:33/km日期: 2018-12-02 06:49 - 總爬升: 315 m - 地點: 原台南水道 - 天氣: 涼涼跑 - 平均心率: 118 - 卡路里: 1102 Cal - 平均步頻: 164 - 溫度: 19°C - 濕度: 86% - PM2.5: 良好(33)
Pace: 08'12" / 06'14" / 05'51" / 06'00" / 07'47" / 06'17" / 05'58" / 06'03" / 13'23" / 06'06" / 05'55" / 05'48" / 08'13" / 05'52" / 05'44" / 05'56" / 13'58" / 06'04" / 05'30" / 05'48" / 05'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 08'12" (+02'36") | 1000 / 1000 |
| 2 | | 06'14" (+00'38") | 1000 / 2000 |
| 3 | | 05'50" (+00'14") | 1000 / 3000 |
| 4 | | 06'00" (+00'24") | 1000 / 4000 |
| 5 | | 07'46" (+02'10") | 1000 / 5000 |
| 6 | | 06'17" (+00'41") | 1000 / 6000 |
| 7 | | 05'57" (+00'21") | 1000 / 7000 |
| 8 | | 06'03" (+00'27") | 1000 / 8000 |
| 9 | | 08'12" (+02'36") | 1000 / 9000 |
| 10 | | 06'05" (+00'29") | 1000 / 10000 |
| 11 | | 05'54" (+00'18") | 1000 / 11000 |
| 12 | | 05'48" (+00'12") | 1000 / 12000 |
| 13 | | 08'13" (+02'37") | 1000 / 13000 |
| 14 | | 05'51" (+00'15") | 1000 / 14000 |
| 15 | | 05'44" (+00'08") | 1000 / 15000 |
| 16 | | 05'55" (+00'19") | 1000 / 16000 |
| 17 | | 09'57" (+04'21") | 1000 / 17000 |
| 18 | | 05'57" (+00'21") | 1000 / 18000 |
| 19 | | 05'36" | 1000 / 19000 |
| 20 | | 05'48" (+00'12") | 1000 / 20000 |
| 21 | | 05'59" (+00'23") | 406 / 20406 |
基本訓練
今天與崇仁,春國跑原台南水道,來爬爬階梯練個大腿,再繞一圈,約4k左右,共跑5圈,也就是跑了5次階梯,因為沒跑過,所以跑第1趟剩下約10階的時候大腿差點就抬不起來了,後來還是撐過來了,之後再跑上階梯時就順多了,跑完階梯後就慢慢跑邊聊天囉!!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
12月累積里程 :
329.83 km 
ASICS TARTHERZEAL 5-wide 累積 :
2378.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'12" | 00:08'12" |
| 2 | 06'14" | 00:14'26" |
| 3 | 05'51" | 00:20'17" |
| 4 | 06'00" | 00:26'17" |
| 5 | 07'47" | 00:34'04" |
| 6 | 06'17" | 00:40'21" |
| 7 | 05'58" | 00:46'19" |
| 8 | 06'03" | 00:52'22" |
| 9 | 13'23" | 01:05'45" |
| 10 | 06'06" | 01:11'51" |
| 11 | 05'55" | 01:17'46" |
| 12 | 05'48" | 01:23'34" |
| 13 | 08'13" | 01:31'47" |
| 14 | 05'52" | 01:37'39" |
| 15 | 05'44" | 01:43'23" |
| 16 | 05'56" | 01:49'19" |
| 17 | 13'58" | 02:03'17" |
| 18 | 06'04" | 02:09'21" |
| 19 | 05'30" | 02:14'51" |
| 20 | 05'48" | 02:20'39" |
| 20.4 | 05'59" | 02:23'05" |
留言 
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