36.2 km | 03:41:53 | 06:07/km日期: 2014-01-11 06:32 - 地點: 都會公園>後勁溪自行車步道>高雄大學>橋頭 - 平均心率: 56 - 卡路里: 3331 Cal - 溫度: 16°C - 濕度: 89%
Pace: 06'27" / 06'23" / 06'14" / 06'22" / 06'25" / 06'27" / 06'34" / 06'21" / 06'24" / 06'19" / 06'17" / 06'20" / 06'21" / 06'18" / 06'07" / 05'55" / 05'46" / 05'57" / 05'56" / 05'40" / 05'53" / 05'59" / 05'58" / 05'53" / 06'03" / 06'08" / 06'15" / 06'04" / 05'42" / 05'43" / 05'53" / 05'54" / 05'51" / 05'50" / 06'08" / 05'55" / 08'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'25" (+00'46") | 1004 / 1004 |
| 2 | | 06'23" (+00'44") | 1008 / 2012 |
| 3 | | 06'13" (+00'34") | 1000 / 3013 |
| 4 | | 06'23" (+00'44") | 1012 / 4026 |
| 5 | | 06'24" (+00'45") | 1007 / 5033 |
| 6 | | 06'27" (+00'48") | 1000 / 6034 |
| 7 | | 06'32" (+00'53") | 1015 / 7049 |
| 8 | | 06'21" (+00'42") | 991 / 8041 |
| 9 | | 06'25" (+00'46") | 1019 / 9061 |
| 10 | | 06'16" (+00'37") | 1006 / 10068 |
| 11 | | 06'17" (+00'38") | 1009 / 11077 |
| 12 | | 06'19" (+00'40") | 1006 / 12083 |
| 13 | | 06'23" (+00'44") | 1003 / 13087 |
| 14 | | 06'17" (+00'38") | 1010 / 14097 |
| 15 | | 06'04" (+00'25") | 1001 / 15098 |
| 16 | | 05'54" (+00'15") | 1008 / 16106 |
| 17 | | 05'47" (+00'08") | 1002 / 17109 |
| 18 | | 05'53" (+00'14") | 1007 / 18117 |
| 19 | | 05'55" (+00'16") | 1007 / 19125 |
| 20 | | 05'42" (+00'03") | 1011 / 20136 |
| 21 | | 05'54" (+00'15") | 998 / 21135 |
| 22 | | 05'56" (+00'17") | 1017 / 22152 |
| 23 | | 05'56" (+00'17") | 1001 / 23154 |
| 24 | | 05'58" (+00'19") | 1011 / 24165 |
| 25 | | 06'02" (+00'23") | 1011 / 25176 |
| 26 | | 06'06" (+00'27") | 1000 / 26177 |
| 27 | | 06'15" (+00'36") | 1012 / 27189 |
| 28 | | 05'58" (+00'19") | 1005 / 28195 |
| 29 | | 05'45" (+00'06") | 1005 / 29201 |
| 30 | | 05'39" | 1000 / 30201 |
| 31 | | 05'53" (+00'14") | 1017 / 31218 |
| 32 | | 05'55" (+00'16") | 999 / 32217 |
| 33 | | 05'49" (+00'10") | 1008 / 33226 |
| 34 | | 05'53" (+00'14") | 1016 / 34242 |
| 35 | | 06'03" (+00'24") | 1002 / 35245 |
| 36 | | 05'59" (+00'20") | 1000 / 36245 |
第4次30K以上自主訓練.前15K陪Len Li跑.時間過得很快! 一樣在24~28K撞牆. 之後順多了. 前面15K慢太多.追不回6分速~
還是一樣無暫停無休息完成36K~呵~~
對了! 今天跑到都會公園2期.有位大哥問我怎麼沒跟好命團練! 真的很抱歉! 我認不出那位大哥是誰?
| 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 |
1月累積里程 : 311.07 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'27" | 00:06'27" |
| 2 | 06'23" | 00:12'50" |
| 3 | 06'14" | 00:19'04" |
| 4 | 06'22" | 00:25'26" |
| 5 | 06'25" | 00:31'51" |
| 6 | 06'27" | 00:38'18" |
| 7 | 06'34" | 00:44'52" |
| 8 | 06'21" | 00:51'13" |
| 9 | 06'24" | 00:57'37" |
| 10 | 06'19" | 01:03'56" |
| 11 | 06'17" | 01:10'13" |
| 12 | 06'20" | 01:16'33" |
| 13 | 06'21" | 01:22'54" |
| 14 | 06'18" | 01:29'12" |
| 15 | 06'07" | 01:35'19" |
| 16 | 05'55" | 01:41'14" |
| 17 | 05'46" | 01:47'00" |
| 18 | 05'57" | 01:52'57" |
| 19 | 05'56" | 01:58'53" |
| 20 | 05'40" | 02:04'33" |
| 21 | 05'53" | 02:10'26" |
| 22 | 05'59" | 02:16'25" |
| 23 | 05'58" | 02:22'23" |
| 24 | 05'53" | 02:28'16" |
| 25 | 06'03" | 02:34'19" |
| 26 | 06'08" | 02:40'27" |
| 27 | 06'15" | 02:46'42" |
| 28 | 06'04" | 02:52'46" |
| 29 | 05'42" | 02:58'28" |
| 30 | 05'43" | 03:04'11" |
| 31 | 05'53" | 03:10'04" |
| 32 | 05'54" | 03:15'58" |
| 33 | 05'51" | 03:21'49" |
| 34 | 05'50" | 03:27'39" |
| 35 | 06'08" | 03:33'47" |
| 36 | 05'55" | 03:39'42" |
| 36.1 | 19'19" | 03:41'53" |
留言 
展開計圈分析
