28.0 km | 02:06:09 | 04:29/km日期: 2020-11-14 15:47 - 地點: 板二 - 天氣: 21度多雲 - 平均心率: 167 - 卡路里: 1629 Cal - 平均步頻: 180 - 溫度: 22°C - 濕度: 75%
Pace: 05'20" / 04'53" / 04'34" / 04'39" / 04'38" / 04'34" / 04'36" / 04'36" / 04'32" / 04'36" / 04'35" / 04'33" / 04'36" / 04'38" / 04'39" / 04'38" / 04'39" / 04'40" / 04'15" / 04'13" / 04'15" / 04'14" / 04'10" / 04'13" / 04'12" / 04'12" / 04'08" / 04'11" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'20" (+01'12") | 1000 / 1000 |
| 2 | | 04'52" (+00'44") | 1000 / 2000 |
| 3 | | 04'34" (+00'26") | 1000 / 3000 |
| 4 | | 04'39" (+00'31") | 1000 / 4000 |
| 5 | | 04'37" (+00'29") | 1000 / 5000 |
| 6 | | 04'34" (+00'26") | 1000 / 6000 |
| 7 | | 04'35" (+00'27") | 1000 / 7000 |
| 8 | | 04'35" (+00'27") | 1000 / 8000 |
| 9 | | 04'32" (+00'24") | 1000 / 9000 |
| 10 | | 04'36" (+00'28") | 1000 / 10000 |
| 11 | | 04'35" (+00'27") | 1000 / 11000 |
| 12 | | 04'33" (+00'25") | 1000 / 12000 |
| 13 | | 04'35" (+00'27") | 1000 / 13000 |
| 14 | | 04'37" (+00'29") | 1000 / 14000 |
| 15 | | 04'39" (+00'31") | 1000 / 15000 |
| 16 | | 04'38" (+00'30") | 1000 / 16000 |
| 17 | | 04'39" (+00'31") | 1000 / 17000 |
| 18 | | 04'39" (+00'31") | 999 / 17999 |
| 19 | | 04'14" (+00'06") | 1000 / 18999 |
| 20 | | 04'13" (+00'05") | 1000 / 19999 |
| 21 | | 04'14" (+00'06") | 1000 / 20999 |
| 22 | | 04'14" (+00'06") | 1000 / 21999 |
| 23 | | 04'10" (+00'02") | 1000 / 22999 |
| 24 | | 04'12" (+00'04") | 1000 / 23999 |
| 25 | | 04'11" (+00'03") | 1000 / 24999 |
| 26 | | 04'12" (+00'04") | 1000 / 25999 |
| 27 | | 04'08" | 1000 / 26999 |
| 28 | | 04'10" (+00'02") | 1000 / 27999 |
| 29 | | 04'34" (+00'26") | 38 / 28038 |
11/16_6 長跑18K+配速跑10K #60
清晨起床外頭下小雨，猶豫還要不要去河濱長跑或者改到操場就好，最後決定回去睡覺下午再跑。下午天氣多雲涼爽，考慮時間限制只好到操場跑。所以28K要跑70圈……起跑狀況不錯，沒多久就進入狀態。LSD全程維持在目標配速435-440間，有時還會超速到430，可見狀況不錯，過14K後小撞牆。跑到18K後進入配速跑區間，要以415來跑最後10K，過2K才比較適應配速，維持到5K後狀態開始下滑，還是持續穩住配速，來到最後2K以410內的速度完成整個訓練。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 134~163 | 65~79% |
| 2:M馬拉松配速區 | 163~184 | 79~89% |
| 3:T乳酸耐力區 | 184~190 | 89~92% |
| 4:A無氧耐力區 | 190~201 | 92~97.5% |
| 5:I最大耗氧區 | 201~207 | 97.5~100% |
| 最大心率為207 點此去設定最大心率 |
11月累積里程 :
427.02 km 
NIKE Zoom Fly 累積 :
5162.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'20" | 00:05'20" |
| 2 | 04'53" | 00:10'13" |
| 3 | 04'34" | 00:14'47" |
| 4 | 04'39" | 00:19'26" |
| 5 | 04'38" | 00:24'04" |
| 6 | 04'34" | 00:28'38" |
| 7 | 04'36" | 00:33'14" |
| 8 | 04'36" | 00:37'50" |
| 9 | 04'32" | 00:42'22" |
| 10 | 04'36" | 00:46'58" |
| 11 | 04'35" | 00:51'33" |
| 12 | 04'33" | 00:56'06" |
| 13 | 04'36" | 01:00'42" |
| 14 | 04'38" | 01:05'20" |
| 15 | 04'39" | 01:09'59" |
| 16 | 04'38" | 01:14'37" |
| 17 | 04'39" | 01:19'16" |
| 18 | 04'40" | 01:23'56" |
| 19 | 04'15" | 01:28'11" |
| 20 | 04'13" | 01:32'24" |
| 21 | 04'15" | 01:36'39" |
| 22 | 04'14" | 01:40'53" |
| 23 | 04'10" | 01:45'03" |
| 24 | 04'13" | 01:49'16" |
| 25 | 04'12" | 01:53'28" |
| 26 | 04'12" | 01:57'40" |
| 27 | 04'08" | 02:01'48" |
| 28 | 04'11" | 02:05'59" |
| 28.0 | 04'19" | 02:06'09" |
展開計圈分析
留言 
