30.0 km | 04:29:25 | 08:58/km日期: 2014-02-28 06:43 - 總爬升: 911 m - 地點: 瑞芳．九份．草山 - 平均心率: 84 - 卡路里: 2562 Cal - 溫度: 18°C - 濕度: 87%
Pace: 07'30" / 07'20" / 09'42" / 09'38" / 09'55" / 09'11" / 09'43" / 07'44" / 12'13" / 14'45" / 09'39" / 06'50" / 10'21" / 08'53" / 08'28" / 06'46" / 08'33" / 08'07" / 07'10" / 06'55" / 07'32" / 06'14" / 06'24" / 06'23" / 27'23" / 08'58" / 06'22" / 06'00" / 06'49" / 06'14" / 39'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'29" (+01'22") | 1002 / 1002 |
| 2 | | 07'21" (+01'14") | 1006 / 2008 |
| 3 | | 09'46" (+03'39") | 1004 / 3013 |
| 4 | | 09'33" (+03'26") | 1008 / 4021 |
| 5 | | 09'49" (+03'42") | 1009 / 5031 |
| 6 | | 09'20" (+03'13") | 1013 / 6045 |
| 7 | | 09'31" (+03'24") | 1011 / 7056 |
| 8 | | 07'41" (+01'34") | 1002 / 8058 |
| 9 | | 12'57" (+06'50") | 1007 / 9066 |
| 10 | | 14'09" (+08'02") | 1007 / 10073 |
| 11 | | 09'22" (+03'15") | 1006 / 11079 |
| 12 | | 06'57" (+00'50") | 1003 / 12083 |
| 13 | | 10'14" (+04'07") | 1012 / 13096 |
| 14 | | 09'10" (+03'03") | 1005 / 14102 |
| 15 | | 08'04" (+01'57") | 1011 / 15114 |
| 16 | | 06'44" (+00'37") | 1004 / 16118 |
| 17 | | 08'44" (+02'37") | 1010 / 17129 |
| 18 | | 08'00" (+01'53") | 997 / 18127 |
| 19 | | 07'02" (+00'55") | 1011 / 19139 |
| 20 | | 07'13" (+01'06") | 1006 / 20145 |
| 21 | | 07'13" (+01'06") | 1003 / 21149 |
| 22 | | 06'26" (+00'19") | 1009 / 22158 |
| 23 | | 06'12" (+00'05") | 1010 / 23169 |
| 24 | | 06'31" (+00'24") | 1017 / 24187 |
| 25 | | 28'43" (+22'36") | 1028 / 25215 |
| 26 | | 06'49" (+00'42") | 1008 / 26223 |
| 27 | | 06'17" (+00'10") | 1001 / 27224 |
| 28 | | 06'34" (+00'27") | 1021 / 28246 |
| 29 | | 06'16" (+00'09") | 994 / 29240 |
| 30 | | 06'07" | 1005 / 30245 |
今天是108最後一次練習，狀況很差。一起跑肚子就有點抽筋，緩上坡喘得要死，小腿又好酸。不知是感冒或新鞋的關係。全程跑跑走走，說實在沒有練到什麼，都是在撐。原本打算加碼的不厭亭和濱海也都取消，中午直接回家了。今天開始休跑，希望是因為感冒的關係，不然就慘了 T_T
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~132 | 65~79% |
| 2:M馬拉松配速區 | 132~149 | 79~89% |
| 3:T乳酸耐力區 | 149~154 | 89~92% |
| 4:A無氧耐力區 | 154~163 | 92~97.5% |
| 5:I最大耗氧區 | 163~168 | 97.5~100% |
| 最大心率為168 點此去設定最大心率 |
2月累積里程 : 293.14 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'30" | 00:07'30" |
| 2 | 07'20" | 00:14'50" |
| 3 | 09'42" | 00:24'32" |
| 4 | 09'38" | 00:34'10" |
| 5 | 09'55" | 00:44'05" |
| 6 | 09'11" | 00:53'16" |
| 7 | 09'43" | 01:02'59" |
| 8 | 07'44" | 01:10'43" |
| 9 | 12'13" | 01:22'56" |
| 10 | 14'45" | 01:37'41" |
| 11 | 09'39" | 01:47'20" |
| 12 | 06'50" | 01:54'10" |
| 13 | 10'21" | 02:04'31" |
| 14 | 08'53" | 02:13'24" |
| 15 | 08'28" | 02:21'52" |
| 16 | 06'46" | 02:28'38" |
| 17 | 08'33" | 02:37'11" |
| 18 | 08'07" | 02:45'18" |
| 19 | 07'10" | 02:52'28" |
| 20 | 06'55" | 02:59'23" |
| 21 | 07'32" | 03:06'55" |
| 22 | 06'14" | 03:13'09" |
| 23 | 06'24" | 03:19'33" |
| 24 | 06'23" | 03:25'56" |
| 25 | 27'23" | 03:53'19" |
| 26 | 08'58" | 04:02'17" |
| 27 | 06'22" | 04:08'39" |
| 28 | 06'00" | 04:14'39" |
| 29 | 06'49" | 04:21'28" |
| 30 | 06'14" | 04:27'42" |
| 30.0 | 39'00" | 04:29'25" |
展開計圈分析
留言 
