30.2 km | 03:00:23 | 05:57/km日期: 2013-12-28 07:15 - 地點: 家>橋頭>第一科>高大 - 天氣: 冷 - 平均心率: 76 - 卡路里: 2805 Cal - 溫度: 12°C - 濕度: 85%
Pace: 06'05" / 05'44" / 06'12" / 06'13" / 06'17" / 06'11" / 06'14" / 06'03" / 05'51" / 05'49" / 05'57" / 06'01" / 05'54" / 05'50" / 05'47" / 05'43" / 05'56" / 05'52" / 05'55" / 05'52" / 05'40" / 05'45" / 05'54" / 05'51" / 06'05" / 05'45" / 05'55" / 05'59" / 06'01" / 05'57" / 08'56" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'05" (+00'25") | 1005 / 1005 |
| 2 | | 05'43" (+00'03") | 1017 / 2022 |
| 3 | | 06'10" (+00'30") | 1003 / 3025 |
| 4 | | 06'13" (+00'33") | 1012 / 4038 |
| 5 | | 06'18" (+00'38") | 1010 / 5048 |
| 6 | | 06'10" (+00'30") | 1007 / 6055 |
| 7 | | 06'14" (+00'34") | 998 / 7054 |
| 8 | | 06'03" (+00'23") | 1016 / 8070 |
| 9 | | 05'49" (+00'09") | 1008 / 9079 |
| 10 | | 05'46" (+00'06") | 1007 / 10086 |
| 11 | | 05'58" (+00'18") | 1012 / 11099 |
| 12 | | 06'00" (+00'20") | 994 / 12093 |
| 13 | | 05'54" (+00'14") | 1008 / 13102 |
| 14 | | 05'47" (+00'07") | 1014 / 14117 |
| 15 | | 05'45" (+00'05") | 1010 / 15128 |
| 16 | | 05'44" (+00'04") | 1005 / 16134 |
| 17 | | 05'56" (+00'16") | 1003 / 17137 |
| 18 | | 05'50" (+00'10") | 1014 / 18152 |
| 19 | | 05'53" (+00'13") | 1009 / 19161 |
| 20 | | 05'53" (+00'13") | 1006 / 20168 |
| 21 | | 05'40" | 999 / 21167 |
| 22 | | 05'48" (+00'08") | 1004 / 22172 |
| 23 | | 05'51" (+00'11") | 1010 / 23183 |
| 24 | | 05'55" (+00'15") | 1010 / 24194 |
| 25 | | 06'00" (+00'20") | 1010 / 25205 |
| 26 | | 05'44" (+00'04") | 1005 / 26210 |
| 27 | | 06'04" (+00'24") | 1003 / 27213 |
| 28 | | 05'52" (+00'12") | 1008 / 28222 |
| 29 | | 06'01" (+00'21") | 993 / 29216 |
| 30 | | 05'53" (+00'13") | 1023 / 30239 |
第3次(連3週)30K以上6分速內. 今天起步時覺得很疲勞.因為昨天晚上跑多了. 5K時心裡已經放棄控制在6分速目標.第7K時在第一顆暫停拉肚子後.沒想到疲勞消失.速度又可以上來了. 雖然暫停一次.還是控制在6分速內~哈!!!
| 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 : 347.19 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'05" | 00:06'05" |
| 2 | 05'44" | 00:11'49" |
| 3 | 06'12" | 00:18'01" |
| 4 | 06'13" | 00:24'14" |
| 5 | 06'17" | 00:30'31" |
| 6 | 06'11" | 00:36'42" |
| 7 | 06'14" | 00:42'56" |
| 8 | 06'03" | 00:48'59" |
| 9 | 05'51" | 00:54'50" |
| 10 | 05'49" | 01:00'39" |
| 11 | 05'57" | 01:06'36" |
| 12 | 06'01" | 01:12'37" |
| 13 | 05'54" | 01:18'31" |
| 14 | 05'50" | 01:24'21" |
| 15 | 05'47" | 01:30'08" |
| 16 | 05'43" | 01:35'51" |
| 17 | 05'56" | 01:41'47" |
| 18 | 05'52" | 01:47'39" |
| 19 | 05'55" | 01:53'34" |
| 20 | 05'52" | 01:59'26" |
| 21 | 05'40" | 02:05'06" |
| 22 | 05'45" | 02:10'51" |
| 23 | 05'54" | 02:16'45" |
| 24 | 05'51" | 02:22'36" |
| 25 | 06'05" | 02:28'41" |
| 26 | 05'45" | 02:34'26" |
| 27 | 05'55" | 02:40'21" |
| 28 | 05'59" | 02:46'20" |
| 29 | 06'01" | 02:52'21" |
| 30 | 05'57" | 02:58'18" |
| 30.1 | 15'39" | 03:00'23" |
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