21.7 km | 01:53:02 | 05:12/km日期: 2021-10-23 16:12 - 總爬升: 314 m - 地點: NTHU - 天氣: 東北季風 - 平均心率: 132 - 卡路里: 861 Cal - 平均步頻: 172 - 溫度: 22°C - 濕度: 69% - PM2.5: 良好(7)
Pace: 05'58" / 08'09" / 04'45" / 04'56" / 04'55" / 06'06" / 04'52" / 04'53" / 04'48" / 04'48" / 04'43" / 04'42" / 04'55" / 04'40" / 05'55" / 04'43" / 04'36" / 05'03" / 06'58" / 09'53" / 10'18" / 07'37" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'49" (+02'52") | 1000 / 1000 |
| 2 | | 05'40" (+01'43") | 1000 / 2000 |
| 3 | | 04'45" (+00'48") | 1000 / 3000 |
| 4 | | 04'55" (+00'58") | 1000 / 4000 |
| 5 | | 04'54" (+00'57") | 1000 / 5000 |
| 6 | | 04'59" (+01'02") | 1000 / 6000 |
| 7 | | 04'51" (+00'54") | 1000 / 7000 |
| 8 | | 04'53" (+00'56") | 1000 / 8000 |
| 9 | | 04'47" (+00'50") | 1000 / 9000 |
| 10 | | 04'48" (+00'51") | 1000 / 10000 |
| 11 | | 04'43" (+00'46") | 1000 / 11000 |
| 12 | | 04'41" (+00'44") | 1000 / 12000 |
| 13 | | 04'55" (+00'58") | 1000 / 13000 |
| 14 | | 04'40" (+00'43") | 1000 / 14000 |
| 15 | | 04'40" (+00'43") | 1000 / 15000 |
| 16 | | 04'42" (+00'45") | 1000 / 16000 |
| 17 | | 04'35" (+00'38") | 1000 / 17000 |
| 18 | | 04'47" (+00'50") | 1000 / 18000 |
| 19 | | 05'07" (+01'10") | 122 / 18122 |
| 20 | | 04'18" (+00'21") | 211 / 18334 |
| 21 | | 08'57" (+05'00") | 182 / 18517 |
| 22 | | 04'05" (+00'08") | 203 / 18720 |
| 23 | | 05'32" (+01'35") | 214 / 18935 |
| 24 | | 04'03" (+00'06") | 205 / 19141 |
| 25 | | 05'39" (+01'42") | 222 / 19364 |
| 26 | | 03'57" | 200 / 19565 |
| 27 | | 07'40" (+03'43") | 1000 / 20565 |
| 28 | | 06'31" (+02'34") | 1000 / 21565 |
| 29 | | 08'53" (+04'56") | 172 / 21737 |
預計: 16K LSD
實績:
0-2 K 熱身+拉筋伸展
2- 6 K 5 分速,輕快跑, 停錶再拉筋一下喝口水
6- 12 K 450 稍快跑,快速停錶喝2口水
12-18 K 440 憑感覺跑,快速停錶喝口水; 16 K 吃完課表
18-20 K 5x (200快+200慢)
20-21.7 K 慢慢跑回家
心得:
1. 拉筋不足,10 K後才鬆
2. 舊虎走鞋鞋底硬了,跑來不輕鬆. 之後穿 NEXT%
3. 明天課表一樣.
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
10月累積里程 :
436.00 km 
ASICS TARTHEREDGE 虎走 1011A545-401 累積 :
1664.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 08'09" | 00:14'07" |
| 3 | 04'45" | 00:18'52" |
| 4 | 04'56" | 00:23'48" |
| 5 | 04'55" | 00:28'43" |
| 6 | 06'06" | 00:34'49" |
| 7 | 04'52" | 00:39'41" |
| 8 | 04'53" | 00:44'34" |
| 9 | 04'48" | 00:49'22" |
| 10 | 04'48" | 00:54'10" |
| 11 | 04'43" | 00:58'53" |
| 12 | 04'42" | 01:03'35" |
| 13 | 04'55" | 01:08'30" |
| 14 | 04'40" | 01:13'10" |
| 15 | 05'55" | 01:19'05" |
| 16 | 04'43" | 01:23'48" |
| 17 | 04'36" | 01:28'24" |
| 18 | 05'03" | 01:33'27" |
| 19 | 06'58" | 01:40'25" |
| 20 | 09'53" | 01:50'18" |
| 21 | 10'18" | 02:00'36" |
| 21.7 | 07'13" | 02:05'56" |
展開計圈分析
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