30.9 km | 02:46:08 | 05:22/km日期: 2014-11-23 05:41 - 總爬升: 146 m - 地點: 旱溪自行車道 - 天氣: 晴 - 平均心率: 68 - 卡路里: 2404 Cal - 溫度: 21°C - 濕度: 76%
Pace: 06'03" / 05'42" / 05'21" / 05'30" / 05'22" / 05'12" / 05'13" / 05'02" / 04'57" / 05'05" / 05'21" / 05'32" / 05'26" / 05'14" / 05'21" / 05'18" / 05'19" / 05'15" / 05'08" / 05'11" / 05'23" / 05'39" / 05'28" / 05'33" / 05'34" / 05'37" / 05'28" / 05'25" / 05'05" / 05'21" / 05'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'20" (+00'02") | 10234 / 10234 |
| 2 | | 05'18" | 10321 / 20555 |
| 3 | | 05'27" (+00'09") | 10348 / 30904 |
| 4 | | 06'09" (+00'51") | 35 / 30939 |
今天的lsd練習30k用@5分半速均速跑,前10k花54分達標,第2個10k花55分剛好,來到第3個10k體力稍下滑但還是可以應付,最終都能跑在@5分半內感覺還不錯....
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~130 | 65~79% |
| 2:M馬拉松配速區 | 130~146 | 79~89% |
| 3:T乳酸耐力區 | 146~151 | 89~92% |
| 4:A無氧耐力區 | 151~160 | 92~97.5% |
| 5:I最大耗氧區 | 160~165 | 97.5~100% |
| 最大心率為165 點此去設定最大心率 |
11月累積里程 : 396.79 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'03" | 00:06'03" |
| 2 | 05'42" | 00:11'45" |
| 3 | 05'21" | 00:17'06" |
| 4 | 05'30" | 00:22'36" |
| 5 | 05'22" | 00:27'58" |
| 6 | 05'12" | 00:33'10" |
| 7 | 05'13" | 00:38'23" |
| 8 | 05'02" | 00:43'25" |
| 9 | 04'57" | 00:48'22" |
| 10 | 05'05" | 00:53'27" |
| 11 | 05'21" | 00:58'48" |
| 12 | 05'32" | 01:04'20" |
| 13 | 05'26" | 01:09'46" |
| 14 | 05'14" | 01:15'00" |
| 15 | 05'21" | 01:20'21" |
| 16 | 05'18" | 01:25'39" |
| 17 | 05'19" | 01:30'58" |
| 18 | 05'15" | 01:36'13" |
| 19 | 05'08" | 01:41'21" |
| 20 | 05'11" | 01:46'32" |
| 21 | 05'23" | 01:51'55" |
| 22 | 05'39" | 01:57'34" |
| 23 | 05'28" | 02:03'02" |
| 24 | 05'33" | 02:08'35" |
| 25 | 05'34" | 02:14'09" |
| 26 | 05'37" | 02:19'46" |
| 27 | 05'28" | 02:25'14" |
| 28 | 05'25" | 02:30'39" |
| 29 | 05'05" | 02:35'44" |
| 30 | 05'21" | 02:41'05" |
| 30.9 | 05'22" | 02:46'08" |
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