18.9 km | 02:00:01 | 06:21/km日期: 2017-12-20 08:45 - 總爬升: 209 m - 地點: 河濱 - 天氣: 早上冷 - 平均心率: 138 - 卡路里: 1224 Cal - 平均步頻: 166 - 溫度: 16°C - 濕度: 67% - PM2.5: 良好(8)
Pace: 06'52" / 06'10" / 06'08" / 06'13" / 06'18" / 05'55" / 12'36" / 06'17" / 06'11" / 06'15" / 06'17" / 06'11" / 09'50" / 06'25" / 06'24" / 06'22" / 06'24" / 06'32" / 13'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'57" (+01'16") | 400 / 400 |
| 2 | | 06'29" (+00'48") | 400 / 800 |
| 3 | | 06'35" (+00'54") | 400 / 1200 |
| 4 | | 06'25" (+00'44") | 400 / 1600 |
| 5 | | 06'06" (+00'25") | 400 / 2000 |
| 6 | | 06'04" (+00'23") | 400 / 2400 |
| 7 | | 06'13" (+00'32") | 400 / 2800 |
| 8 | | 05'59" (+00'18") | 400 / 3199 |
| 9 | | 06'07" (+00'26") | 400 / 3599 |
| 10 | | 06'26" (+00'45") | 400 / 3999 |
| 11 | | 06'17" (+00'36") | 400 / 4399 |
| 12 | | 06'15" (+00'34") | 400 / 4800 |
| 13 | | 06'06" (+00'25") | 400 / 5200 |
| 14 | | 06'11" (+00'30") | 400 / 5600 |
| 15 | | 05'41" | 400 / 6000 |
| 16 | | 07'16" (+01'35") | 400 / 6400 |
| 17 | | 06'18" (+00'37") | 400 / 6800 |
| 18 | | 06'28" (+00'47") | 400 / 7200 |
| 19 | | 06'12" (+00'31") | 400 / 7600 |
| 20 | | 06'11" (+00'30") | 400 / 8000 |
| 21 | | 06'09" (+00'28") | 400 / 8400 |
| 22 | | 06'17" (+00'36") | 400 / 8800 |
| 23 | | 06'08" (+00'27") | 400 / 9200 |
| 24 | | 06'17" (+00'36") | 400 / 9600 |
| 25 | | 06'13" (+00'32") | 400 / 10000 |
| 26 | | 06'24" (+00'43") | 400 / 10400 |
| 27 | | 06'10" (+00'29") | 400 / 10800 |
| 28 | | 06'03" (+00'22") | 400 / 11200 |
| 29 | | 06'08" (+00'27") | 400 / 11600 |
| 30 | | 06'22" (+00'41") | 400 / 12000 |
| 31 | | 06'25" (+00'44") | 400 / 12400 |
| 32 | | 06'40" (+00'59") | 400 / 12800 |
| 33 | | 06'10" (+00'29") | 400 / 13200 |
| 34 | | 06'31" (+00'50") | 400 / 13600 |
| 35 | | 06'26" (+00'45") | 400 / 14000 |
| 36 | | 06'16" (+00'35") | 400 / 14400 |
| 37 | | 06'17" (+00'36") | 400 / 14800 |
| 38 | | 06'37" (+00'56") | 400 / 15200 |
| 39 | | 06'22" (+00'41") | 400 / 15600 |
| 40 | | 06'23" (+00'42") | 400 / 16000 |
| 41 | | 06'20" (+00'39") | 400 / 16400 |
| 42 | | 06'34" (+00'53") | 400 / 16800 |
| 43 | | 06'27" (+00'46") | 400 / 17200 |
| 44 | | 06'25" (+00'44") | 400 / 17600 |
| 45 | | 06'30" (+00'49") | 400 / 18000 |
| 46 | | 06'47" (+01'06") | 400 / 18400 |
| 47 | | 06'38" (+00'57") | 400 / 18799 |
| 48 | | 06'10" (+00'29") | 89 / 18889 |
時間真的排不過來. 反正年假還剩很多
請個半天假來跑課表.. 哈哈~ XD
2小時課表分成 3段 個 40分鐘.
休息點抓在永福橋這邊,因為這邊有水可以喝.
比上週2小時進步了 1公里多耶.
感覺漸漸回來一點
但以前不曾痛的 姆指球後方一點點位置
今天又有點小痛. 可惡...
前幾個月第一次發生. 讓我不得不休10天左右...
| 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 |
12月累積里程 : 240.29 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'52" | 00:06'52" |
| 2 | 06'10" | 00:13'02" |
| 3 | 06'08" | 00:19'10" |
| 4 | 06'13" | 00:25'23" |
| 5 | 06'18" | 00:31'41" |
| 6 | 05'55" | 00:37'36" |
| 7 | 12'36" | 00:50'12" |
| 8 | 06'17" | 00:56'29" |
| 9 | 06'11" | 01:02'40" |
| 10 | 06'15" | 01:08'55" |
| 11 | 06'17" | 01:15'12" |
| 12 | 06'11" | 01:21'23" |
| 13 | 09'50" | 01:31'13" |
| 14 | 06'25" | 01:37'38" |
| 15 | 06'24" | 01:44'02" |
| 16 | 06'22" | 01:50'24" |
| 17 | 06'24" | 01:56'48" |
| 18 | 06'32" | 02:03'20" |
| 18.9 | 13'13" | 02:15'06" |
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