21.0 km | 01:56:10 | 05:31/km日期: 2019-09-15 06:26 - 地點: HOME - 天氣: 晴天 - 平均心率: 142 - 卡路里: 1454 Cal - 平均步頻: 166 - 溫度: 26°C - 濕度: 70% - PM2.5: 良好(9)
Pace: 05'40" / 05'14" / 05'13" / 06'04" / 06'10" / 05'45" / 05'12" / 05'21" / 05'26" / 05'52" / 05'12" / 23'33" / 06'00" / 05'25" / 05'44" / 07'57" / 05'45" / 05'42" / 05'09" / 05'34" / 04'57" / 04'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'39" (+00'42") | 1000 / 1000 |
| 2 | | 05'13" (+00'16") | 1000 / 2000 |
| 3 | | 05'13" (+00'16") | 1000 / 3000 |
| 4 | | 06'04" (+01'07") | 1000 / 4000 |
| 5 | | 06'09" (+01'12") | 1000 / 5000 |
| 6 | | 05'45" (+00'48") | 1000 / 6000 |
| 7 | | 05'11" (+00'14") | 1000 / 7000 |
| 8 | | 05'21" (+00'24") | 1000 / 8000 |
| 9 | | 05'25" (+00'28") | 1000 / 9000 |
| 10 | | 05'51" (+00'54") | 1000 / 10000 |
| 11 | | 05'12" (+00'15") | 1000 / 11000 |
| 12 | | 05'38" (+00'41") | 1000 / 12000 |
| 13 | | 06'00" (+01'03") | 1000 / 13000 |
| 14 | | 05'24" (+00'27") | 1000 / 14000 |
| 15 | | 05'43" (+00'46") | 1000 / 15000 |
| 16 | | 05'48" (+00'51") | 1000 / 16000 |
| 17 | | 05'06" (+00'09") | 1000 / 17000 |
| 18 | | 05'36" (+00'39") | 1000 / 18000 |
| 19 | | 05'08" (+00'11") | 1000 / 19000 |
| 20 | | 05'33" (+00'36") | 1000 / 20000 |
| 21 | | 04'57" | 1000 / 21000 |
| 22 | | 03'50" | 15 / 21015 |
福澤馬拉松訓練 RUN 5 Day 21
第18次福澤 15K 漸速跑的訓練
太晚起床，太晚出門，好熱，
太陽高掛體感29度，
今天還能維持固定的跑速狀況還不錯，
跑到南寮11K後進小七吃早餐，
再到中油加油站上完廁所繼續跑，
15K後再補一罐礦泉水後就一路跑回家收工，
跑完都快九點了好熱，
結果十點多竟然開始下大雨 好神奇😆
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
9月累積里程 :
301.34 km 
ASICS GEL-NIMBUS 20 灰 累積 :
993.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'40" | 00:05'40" |
| 2 | 05'14" | 00:10'54" |
| 3 | 05'13" | 00:16'07" |
| 4 | 06'04" | 00:22'11" |
| 5 | 06'10" | 00:28'21" |
| 6 | 05'45" | 00:34'06" |
| 7 | 05'12" | 00:39'18" |
| 8 | 05'21" | 00:44'39" |
| 9 | 05'26" | 00:50'05" |
| 10 | 05'52" | 00:55'57" |
| 11 | 05'12" | 01:01'09" |
| 12 | 23'33" | 01:24'42" |
| 13 | 06'00" | 01:30'42" |
| 14 | 05'25" | 01:36'07" |
| 15 | 05'44" | 01:41'51" |
| 16 | 07'57" | 01:49'48" |
| 17 | 05'45" | 01:55'33" |
| 18 | 05'42" | 02:01'15" |
| 19 | 05'09" | 02:06'24" |
| 20 | 05'34" | 02:11'58" |
| 21 | 04'57" | 02:16'55" |
| 21.0 | 04'19" | 02:16'59" |
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