33.0 km | 03:19:36 | 06:02/km日期: 2014-11-28 15:00 - 總爬升: 770 m - 地點: 五分山氣象站 - 平均心率: 93 - 卡路里: 2139 Cal - 溫度: 24°C - 濕度: 90%
Pace: 06'00" / 05'16" / 04'59" / 05'01" / 05'09" / 05'35" / 06'23" / 06'56" / 07'23" / 07'23" / 07'02" / 06'36" / 06'51" / 07'16" / 06'38" / 07'38" / 06'02" / 04'27" / 04'45" / 04'50" / 04'51" / 05'31" / 05'03" / 05'08" / 05'14" / 05'07" / 05'14" / 05'11" / 07'02" / 10'01" / 07'12" / 06'06" / 05'30" / 26'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'59" (+01'33") | 1000 / 1000 |
| 2 | | 05'17" (+00'51") | 1021 / 2021 |
| 3 | | 04'55" (+00'29") | 1006 / 3028 |
| 4 | | 04'59" (+00'33") | 1000 / 4029 |
| 5 | | 05'11" (+00'45") | 1005 / 5035 |
| 6 | | 05'40" (+01'14") | 1005 / 6040 |
| 7 | | 06'19" (+01'53") | 1016 / 7056 |
| 8 | | 06'57" (+02'31") | 1003 / 8060 |
| 9 | | 07'27" (+03'01") | 1005 / 9065 |
| 10 | | 07'19" (+02'53") | 1014 / 10079 |
| 11 | | 06'59" (+02'33") | 1000 / 11080 |
| 12 | | 06'36" (+02'10") | 1011 / 12091 |
| 13 | | 06'55" (+02'29") | 997 / 13089 |
| 14 | | 07'14" (+02'48") | 1008 / 14097 |
| 15 | | 06'39" (+02'13") | 1005 / 15103 |
| 16 | | 07'41" (+03'15") | 998 / 16101 |
| 17 | | 05'41" (+01'15") | 997 / 17099 |
| 18 | | 04'26" | 1004 / 18104 |
| 19 | | 04'44" (+00'18") | 1003 / 19108 |
| 20 | | 04'50" (+00'24") | 997 / 20105 |
| 21 | | 04'54" (+00'28") | 1012 / 21118 |
| 22 | | 05'30" (+01'04") | 1000 / 22119 |
| 23 | | 05'03" (+00'37") | 1013 / 23132 |
| 24 | | 05'08" (+00'42") | 1004 / 24137 |
| 25 | | 05'12" (+00'46") | 1007 / 25144 |
| 26 | | 05'09" (+00'43") | 1014 / 26159 |
| 27 | | 05'11" (+00'45") | 999 / 27159 |
| 28 | | 05'20" (+00'54") | 1014 / 28174 |
| 29 | | 07'42" (+03'16") | 1012 / 29186 |
| 30 | | 09'31" (+05'05") | 1003 / 30189 |
| 31 | | 07'11" (+02'45") | 855 / 31045 |
| 32 | | 06'03" (+01'37") | 1150 / 32195 |
| 33 | | 05'40" (+01'14") | 814 / 33010 |
五分山lsd練習
今天簡單的攜帶兩罐小水壺 170cc x2
起跑到達7k處 開始起霧
還沒到達氣象站 兩罐小水早就喝光了
到山上天色已晚霧又大 又缺水
咬著牙趕趁天還沒全黑緊跑下山
直到約29k處 終於出現便利商店
立馬買一大舒跑+香蕉 解除危機
差點回不了家 .... 慢慢散步 + 輕鬆跑回家 ....
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
11月累積里程 : 176.56 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'00" | 00:06'00" |
| 2 | 05'16" | 00:11'16" |
| 3 | 04'59" | 00:16'15" |
| 4 | 05'01" | 00:21'16" |
| 5 | 05'09" | 00:26'25" |
| 6 | 05'35" | 00:32'00" |
| 7 | 06'23" | 00:38'23" |
| 8 | 06'56" | 00:45'19" |
| 9 | 07'23" | 00:52'42" |
| 10 | 07'23" | 01:00'05" |
| 11 | 07'02" | 01:07'07" |
| 12 | 06'36" | 01:13'43" |
| 13 | 06'51" | 01:20'34" |
| 14 | 07'16" | 01:27'50" |
| 15 | 06'38" | 01:34'28" |
| 16 | 07'38" | 01:42'06" |
| 17 | 06'02" | 01:48'08" |
| 18 | 04'27" | 01:52'35" |
| 19 | 04'45" | 01:57'20" |
| 20 | 04'50" | 02:02'10" |
| 21 | 04'51" | 02:07'01" |
| 22 | 05'31" | 02:12'32" |
| 23 | 05'03" | 02:17'35" |
| 24 | 05'08" | 02:22'43" |
| 25 | 05'14" | 02:27'57" |
| 26 | 05'07" | 02:33'04" |
| 27 | 05'14" | 02:38'18" |
| 28 | 05'11" | 02:43'29" |
| 29 | 07'02" | 02:50'31" |
| 30 | 10'01" | 03:00'32" |
| 31 | 07'12" | 03:07'44" |
| 32 | 06'06" | 03:13'50" |
| 33 | 05'30" | 03:19'20" |
| 33.0 | 26'22" | 03:19'36" |
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