30.6 km | 02:48:38 | 05:31/km日期: 2016-11-21 12:47 - 總爬升: 576 m - 平均心率: 140 - 卡路里: 1488 Cal - 平均步頻: 162 - 溫度: 28°C - 濕度: 66%
Pace: 04'42" / 06'05" / 08'11" / 04'29" / 04'32" / 04'37" / 04'44" / 10'59" / 04'59" / 05'03" / 04'54" / 05'04" / 04'54" / 05'00" / 04'58" / 11'48" / 04'58" / 05'03" / 05'05" / 05'02" / 05'16" / 05'01" / 05'15" / 15'34" / 06'06" / 05'20" / 05'11" / 12'24" / 05'24" / 05'25" / 21'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'42" (+00'13") | 1000 / 1000 |
| 2 | | 06'04" (+01'35") | 1000 / 2000 |
| 3 | | 04'38" (+00'09") | 1000 / 3000 |
| 4 | | 04'29" | 1000 / 4000 |
| 5 | | 04'31" (+00'02") | 1000 / 5000 |
| 6 | | 04'37" (+00'08") | 1000 / 6000 |
| 7 | | 04'43" (+00'14") | 1000 / 7000 |
| 8 | | 06'03" (+01'34") | 1000 / 8000 |
| 9 | | 04'58" (+00'29") | 1000 / 9000 |
| 10 | | 05'03" (+00'34") | 1000 / 10000 |
| 11 | | 04'53" (+00'24") | 1000 / 11000 |
| 12 | | 05'04" (+00'35") | 1000 / 12000 |
| 13 | | 04'54" (+00'25") | 1000 / 13000 |
| 14 | | 04'59" (+00'30") | 1000 / 14000 |
| 15 | | 04'58" (+00'29") | 1000 / 15000 |
| 16 | | 08'54" (+04'25") | 1000 / 16000 |
| 17 | | 04'57" (+00'28") | 1000 / 17000 |
| 18 | | 05'03" (+00'34") | 1000 / 18000 |
| 19 | | 05'04" (+00'35") | 1000 / 19000 |
| 20 | | 05'01" (+00'32") | 1000 / 20000 |
| 21 | | 05'09" (+00'40") | 1000 / 21000 |
| 22 | | 05'07" (+00'38") | 1000 / 22000 |
| 23 | | 05'08" (+00'39") | 1000 / 23000 |
| 24 | | 08'57" (+04'28") | 1000 / 24000 |
| 25 | | 06'06" (+01'37") | 1000 / 25000 |
| 26 | | 05'19" (+00'50") | 1000 / 26000 |
| 27 | | 05'11" (+00'42") | 1000 / 27000 |
| 28 | | 05'59" (+01'30") | 1000 / 28000 |
| 29 | | 05'23" (+00'54") | 1000 / 29000 |
| 30 | | 05'24" (+00'55") | 1000 / 30000 |
| 31 | | 12'48" (+08'19") | 555 / 30555 |
pm 2.5紫爆好幾天，龜在家中，難得今天空氣好，出來活動一下.
原想說休這麼多天，狀況應該不錯，想來個配速跑，沒想到才配到5k就爆掉，從此一厥不振.
| 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 |
11月累積里程 : 232.94 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'42" | 00:04'42" |
| 2 | 06'05" | 00:10'47" |
| 3 | 08'11" | 00:18'58" |
| 4 | 04'29" | 00:23'27" |
| 5 | 04'32" | 00:27'59" |
| 6 | 04'37" | 00:32'36" |
| 7 | 04'44" | 00:37'20" |
| 8 | 10'59" | 00:48'19" |
| 9 | 04'59" | 00:53'18" |
| 10 | 05'03" | 00:58'21" |
| 11 | 04'54" | 01:03'15" |
| 12 | 05'04" | 01:08'19" |
| 13 | 04'54" | 01:13'13" |
| 14 | 05'00" | 01:18'13" |
| 15 | 04'58" | 01:23'11" |
| 16 | 11'48" | 01:34'59" |
| 17 | 04'58" | 01:39'57" |
| 18 | 05'03" | 01:45'00" |
| 19 | 05'05" | 01:50'05" |
| 20 | 05'02" | 01:55'07" |
| 21 | 05'16" | 02:00'23" |
| 22 | 05'01" | 02:05'24" |
| 23 | 05'15" | 02:10'39" |
| 24 | 15'34" | 02:26'13" |
| 25 | 06'06" | 02:32'19" |
| 26 | 05'20" | 02:37'39" |
| 27 | 05'11" | 02:42'50" |
| 28 | 12'24" | 02:55'14" |
| 29 | 05'24" | 03:00'38" |
| 30 | 05'25" | 03:06'03" |
| 30.6 | 21'25" | 03:17'57" |
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