20.4 km | 01:52:16 | 05:30/km日期: 2014-10-01 18:01 - 總爬升: 197 m - 地點: 家~大石頭 - 天氣: 涼爽 - 平均心率: 154 - 卡路里: 1247 Cal - 溫度: 30°C - 濕度: 56%
Pace: 06'06" / 05'22" / 05'52" / 06'51" / 05'12" / 05'11" / 04'59" / 05'04" / 05'41" / 05'19" / 08'18" / 04'59" / 05'09" / 05'17" / 04'59" / 05'25" / 05'27" / 05'06" / 05'18" / 04'44" / 06'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 08'06" (+03'23") | 1000 / 1000 |
| 2 | | 05'22" (+00'39") | 1000 / 2000 |
| 3 | | 05'52" (+01'09") | 1000 / 3000 |
| 4 | | 06'50" (+02'07") | 1000 / 4000 |
| 5 | | 05'12" (+00'29") | 1000 / 5000 |
| 6 | | 05'11" (+00'28") | 1000 / 6000 |
| 7 | | 04'58" (+00'15") | 1000 / 7000 |
| 8 | | 05'04" (+00'21") | 1000 / 8000 |
| 9 | | 05'40" (+00'57") | 1000 / 9000 |
| 10 | | 05'19" (+00'36") | 1000 / 10000 |
| 11 | | 05'53" (+01'10") | 1000 / 11000 |
| 12 | | 04'59" (+00'16") | 1000 / 12000 |
| 13 | | 05'08" (+00'25") | 1000 / 13000 |
| 14 | | 05'16" (+00'33") | 1000 / 14000 |
| 15 | | 04'59" (+00'16") | 1000 / 15000 |
| 16 | | 05'24" (+00'41") | 1000 / 16000 |
| 17 | | 05'27" (+00'44") | 1000 / 17000 |
| 18 | | 05'06" (+00'23") | 1000 / 18000 |
| 19 | | 05'18" (+00'35") | 1000 / 19000 |
| 20 | | 04'43" | 1000 / 20000 |
| 21 | | 06'22" (+01'39") | 368 / 20368 |
這個月也需要練一下速度~~好久沒跑快..發現速度出不來而且左腳大腿內側昨天跑時就有點痠痛,今天也一樣,139要當成平路一樣練速度其實也不容易,雖然只有2個較陡的坡~~不過其餘上上下下的緩坡也不少!還是慢慢來比較好...
| 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 |
10月累積里程 : 397.43 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'06" | 00:06'06" |
| 2 | 05'22" | 00:11'28" |
| 3 | 05'52" | 00:17'20" |
| 4 | 06'51" | 00:24'11" |
| 5 | 05'12" | 00:29'23" |
| 6 | 05'11" | 00:34'34" |
| 7 | 04'59" | 00:39'33" |
| 8 | 05'04" | 00:44'37" |
| 9 | 05'41" | 00:50'18" |
| 10 | 05'19" | 00:55'37" |
| 11 | 08'18" | 01:03'55" |
| 12 | 04'59" | 01:08'54" |
| 13 | 05'09" | 01:14'03" |
| 14 | 05'17" | 01:19'20" |
| 15 | 04'59" | 01:24'19" |
| 16 | 05'25" | 01:29'44" |
| 17 | 05'27" | 01:35'11" |
| 18 | 05'06" | 01:40'17" |
| 19 | 05'18" | 01:45'35" |
| 20 | 04'44" | 01:50'19" |
| 20.4 | 06'22" | 01:52'40" |
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