32.0 km | 03:21:11 | 06:17/km日期: 2015-11-07 06:18 - 地點: 寶橋來回32K - 天氣: 晴 - 平均心率: 138 - 卡路里: 1585 Cal - 溫度: 25°C - 濕度: 75%
Pace: 06'05" / 05'52" / 04'53" / 05'31" / 05'43" / 05'54" / 05'53" / 05'54" / 05'52" / 04'43" / 05'50" / 05'57" / 05'51" / 05'44" / 07'10" / 06'32" / 06'05" / 06'09" / 05'57" / 06'50" / 05'49" / 05'59" / 06'40" / 06'05" / 06'16" / 06'04" / 05'55" / 06'49" / 07'31" / 08'15" / 06'40" / 10'33" / 11'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'04" (+01'24") | 1000 / 1000 |
| 2 | | 05'51" (+01'11") | 1000 / 2000 |
| 3 | | 04'53" (+00'13") | 1000 / 3000 |
| 4 | | 09'50" (+05'10") | 171 / 3171 |
| 5 | | 04'41" (+00'01") | 1000 / 4170 |
| 6 | | 09'51" (+05'11") | 188 / 4359 |
| 7 | | 04'45" (+00'05") | 1000 / 5359 |
| 8 | | 11'35" (+06'55") | 147 / 5506 |
| 9 | | 04'59" (+00'19") | 1000 / 6506 |
| 10 | | 11'15" (+06'35") | 156 / 6663 |
| 11 | | 04'55" (+00'15") | 1000 / 7663 |
| 12 | | 10'26" (+05'46") | 172 / 7835 |
| 13 | | 04'47" (+00'07") | 1000 / 8835 |
| 14 | | 11'38" (+06'58") | 147 / 8982 |
| 15 | | 04'40" | 1000 / 9982 |
| 16 | | 12'09" (+07'29") | 149 / 10132 |
| 17 | | 04'49" (+00'09") | 1000 / 11132 |
| 18 | | 12'24" (+07'44") | 136 / 11268 |
| 19 | | 04'59" (+00'19") | 1000 / 12268 |
| 20 | | 10'17" (+05'37") | 145 / 12414 |
| 21 | | 04'59" (+00'19") | 1000 / 13414 |
| 22 | | 11'00" (+06'20") | 136 / 13551 |
| 23 | | 04'53" (+00'13") | 1000 / 14551 |
| 24 | | 09'56" (+05'16") | 447 / 14998 |
| 25 | | 06'31" (+01'51") | 1000 / 15998 |
| 26 | | 06'05" (+01'25") | 1000 / 16998 |
| 27 | | 06'09" (+01'29") | 1000 / 17998 |
| 28 | | 05'57" (+01'17") | 1000 / 18998 |
| 29 | | 06'49" (+02'09") | 1000 / 19998 |
| 30 | | 05'48" (+01'08") | 1000 / 20998 |
| 31 | | 05'58" (+01'18") | 1000 / 21998 |
| 32 | | 06'40" (+02'00") | 1000 / 22998 |
| 33 | | 06'05" (+01'25") | 1000 / 23998 |
| 34 | | 06'15" (+01'35") | 1000 / 24998 |
| 35 | | 06'04" (+01'24") | 1000 / 25998 |
| 36 | | 05'55" (+01'15") | 1000 / 26998 |
| 37 | | 06'48" (+02'08") | 1000 / 27998 |
| 38 | | 07'31" (+02'51") | 1000 / 28998 |
| 39 | | 08'15" (+03'35") | 1000 / 29998 |
| 40 | | 06'40" (+02'00") | 1000 / 30998 |
| 41 | | 10'32" (+05'52") | 1000 / 31998 |
| 42 | | 11'31" (+06'51") | 15 / 32014 |
下禮拜是金澤馬，這禮拜周末本來想說跑少一點
不過到時候也沒有要拚成績
所以這禮拜就照常練習，前15K跑了11趟的間歇。
大概都在4:50到4:55前後，有點累 ><
在公館附近看到7人左右的老外車隊，被他們帶了一下速度
回程保持6:30速度，後面幾K走走跑跑~
這個天氣和夏天有得拚。
難怪後來隔天的田中馬不少人中暑送醫。
其實夏天也需要跑，但是多注意天氣和狀況。
沒有做耐熱訓練的話
遇到這種天氣根本就跑步下去 ><
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~152 | 79~89% |
| 3:T乳酸耐力區 | 152~157 | 89~92% |
| 4:A無氧耐力區 | 157~166 | 92~97.5% |
| 5:I最大耗氧區 | 166~171 | 97.5~100% |
| 最大心率為171 點此去設定最大心率 |
11月累積里程 :
160.91 km 
ASICS GT-2000 2 累積 :
1695.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'05" | 00:06'05" |
| 2 | 05'52" | 00:11'57" |
| 3 | 04'53" | 00:16'50" |
| 4 | 05'31" | 00:22'21" |
| 5 | 05'43" | 00:28'04" |
| 6 | 05'54" | 00:33'58" |
| 7 | 05'53" | 00:39'51" |
| 8 | 05'54" | 00:45'45" |
| 9 | 05'52" | 00:51'37" |
| 10 | 04'43" | 00:56'20" |
| 11 | 05'50" | 01:02'10" |
| 12 | 05'57" | 01:08'07" |
| 13 | 05'51" | 01:13'58" |
| 14 | 05'44" | 01:19'42" |
| 15 | 07'10" | 01:26'52" |
| 16 | 06'32" | 01:33'24" |
| 17 | 06'05" | 01:39'29" |
| 18 | 06'09" | 01:45'38" |
| 19 | 05'57" | 01:51'35" |
| 20 | 06'50" | 01:58'25" |
| 21 | 05'49" | 02:04'14" |
| 22 | 05'59" | 02:10'13" |
| 23 | 06'40" | 02:16'53" |
| 24 | 06'05" | 02:22'58" |
| 25 | 06'16" | 02:29'14" |
| 26 | 06'04" | 02:35'18" |
| 27 | 05'55" | 02:41'13" |
| 28 | 06'49" | 02:48'02" |
| 29 | 07'31" | 02:55'33" |
| 30 | 08'15" | 03:03'48" |
| 31 | 06'40" | 03:10'28" |
| 32 | 10'33" | 03:21'01" |
| 32.0 | 11'43" | 03:21'11" |
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