21.7 km | 02:15:38 | 06:15/km日期: 2015-09-20 07:02 - 總爬升: 247 m - 地點: 園區到寶二來回 - 天氣: 有點悶 - 平均心率: 140 - 卡路里: 1366 Cal - 溫度: 24°C - 濕度: 80%
Pace: 06'36" / 06'23" / 06'05" / 05'40" / 05'47" / 06'16" / 05'58" / 06'27" / 06'04" / 07'16" / 06'32" / 06'00" / 06'10" / 07'27" / 05'45" / 07'07" / 06'05" / 05'47" / 06'35" / 06'29" / 05'57" / 07'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'19" (+00'40") | 1000 / 1000 |
| 2 | | 05'59" (+00'20") | 1000 / 2000 |
| 3 | | 06'04" (+00'25") | 1000 / 3000 |
| 4 | | 05'39" | 1000 / 4000 |
| 5 | | 05'46" (+00'07") | 1000 / 5000 |
| 6 | | 05'47" (+00'08") | 1000 / 6000 |
| 7 | | 05'58" (+00'19") | 1000 / 7000 |
| 8 | | 06'27" (+00'48") | 1000 / 8000 |
| 9 | | 06'04" (+00'25") | 1000 / 9000 |
| 10 | | 07'15" (+01'36") | 1000 / 10000 |
| 11 | | 06'32" (+00'53") | 1000 / 11000 |
| 12 | | 05'59" (+00'20") | 1000 / 12000 |
| 13 | | 06'10" (+00'31") | 1000 / 13000 |
| 14 | | 07'26" (+01'47") | 1000 / 14000 |
| 15 | | 05'45" (+00'06") | 1000 / 15000 |
| 16 | | 07'07" (+01'28") | 1000 / 16000 |
| 17 | | 06'05" (+00'26") | 1000 / 17000 |
| 18 | | 05'46" (+00'07") | 1000 / 18000 |
| 19 | | 06'34" (+00'55") | 1000 / 19000 |
| 20 | | 05'58" (+00'19") | 1000 / 20000 |
| 21 | | 05'56" (+00'17") | 1000 / 21000 |
| 22 | | 07'10" (+01'31") | 678 / 21678 |
17th week/ JD's 26 weeks training plan
周累積跑量: 21.7/80K
開始第五個四周循環課表, 準備把最大周跑量提升到80公里, 這樣和去年的練習量比較接近...
久違的山路 @@
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
9月累積里程 :
281.29 km 
saucony Triumph iso 累積 :
1153.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'36" | 00:06'36" |
| 2 | 06'23" | 00:12'59" |
| 3 | 06'05" | 00:19'04" |
| 4 | 05'40" | 00:24'44" |
| 5 | 05'47" | 00:30'31" |
| 6 | 06'16" | 00:36'47" |
| 7 | 05'58" | 00:42'45" |
| 8 | 06'27" | 00:49'12" |
| 9 | 06'04" | 00:55'16" |
| 10 | 07'16" | 01:02'32" |
| 11 | 06'32" | 01:09'04" |
| 12 | 06'00" | 01:15'04" |
| 13 | 06'10" | 01:21'14" |
| 14 | 07'27" | 01:28'41" |
| 15 | 05'45" | 01:34'26" |
| 16 | 07'07" | 01:41'33" |
| 17 | 06'05" | 01:47'38" |
| 18 | 05'47" | 01:53'25" |
| 19 | 06'35" | 02:00'00" |
| 20 | 06'29" | 02:06'29" |
| 21 | 05'57" | 02:12'26" |
| 21.7 | 07'10" | 02:17'18" |
展開計圈分析
留言 
