21.4 km | 03:18:57 | 09:16/km日期: 2017-09-10 05:33 - 總爬升: 378 m - 地點: 南天宮-山豬城-寶順宮-南天宮 - 天氣: 晴 - 平均心率: 144 - 卡路里: 1415 Cal - 總步數: 28266 - 平均步頻: 140 - 平均步幅: 75 cm - 溫度: 26°C - 濕度: 83% - PM2.5: 良好(17)
Pace: 08'47" / 07'07" / 08'18" / 08'29" / 09'15" / 11'17" / 08'00" / 07'47" / 08'48" / 09'18" / 09'43" / 09'37" / 10'16" / 09'39" / 01'53" / 11'26" / 10'30" / 03'24" / 02'44" / 09'01" / 08'55" / 06'46" / 09'04" / 09'00" / 04'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 08'48" (+01'43") | 1003 / 1003 | 153 / 74 |
| 2 | | 07'05" | 1003 / 2007 | 162 / 86 |
| 3 | | 08'16" (+01'11") | 1004 / 3011 | 155 / 77 |
| 4 | | 08'27" (+01'22") | 1008 / 4019 | 143 / 82 |
| 5 | | 09'16" (+02'11") | 1005 / 5025 | 122 / 88 |
| 6 | | 12'02" (+04'57") | 1008 / 6033 | 91 / 90 |
| 7 | | 07'44" (+00'39") | 1007 / 7040 | 154 / 83 |
| 8 | | 07'51" (+00'46") | 1007 / 8048 | 157 / 80 |
| 9 | | 08'54" (+01'49") | 1000 / 9048 | 129 / 86 |
| 10 | | 09'31" (+02'26") | 1006 / 10055 | 107 / 98 |
| 11 | | 09'40" (+02'35") | 1005 / 11060 | 102 / 100 |
| 12 | | 10'13" (+03'08") | 1001 / 12062 | 97 / 100 |
| 13 | | 09'56" (+02'51") | 1004 / 13066 | 95 / 105 |
| 14 | | 08'27" (+01'22") | 1000 / 14066 | 68 / 173 |
| 15 | | 08'31" (+01'26") | 1004 / 15070 | 83 / 140 |
| 16 | | 11'20" (+04'15") | 1004 / 16075 | 86 / 101 |
| 17 | | 09'46" (+02'41") | 1005 / 17080 | 123 / 82 |
| 18 | | 09'46" (+02'41") | 1005 / 18086 | 123 / 82 |
| 19 | | 09'46" (+02'41") | 1005 / 19091 | 123 / 82 |
| 20 | | 09'46" (+02'41") | 1005 / 20097 | 123 / 82 |
| 21 | | 09'46" (+02'41") | 1005 / 21102 | 123 / 82 |
| 22 | | 09'33" (+02'28") | 1000 / 22102 | 106 / 98 |
| 23 | | 08'51" (+01'46") | 1004 / 23107 | 109 / 103 |
| 24 | | 09'31" (+02'26") | 1002 / 24109 | 134 / 77 |
| 25 | | 09'16" (+02'11") | 1012 / 25122 | 137 / 78 |
休息一個禮拜，團練設定30K，只跑21K，還坐補給車回來，該加強訓練了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
9月累積里程 :
109.86 km 
Mizuno WAVE RIDER 20 累積 :
649.1 kmMW Watch 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'47" | 00:08'47" |
| 2 | 07'07" | 00:15'54" |
| 3 | 08'18" | 00:24'12" |
| 4 | 08'29" | 00:32'41" |
| 5 | 09'15" | 00:41'56" |
| 6 | 11'17" | 00:53'13" |
| 7 | 08'00" | 01:01'13" |
| 8 | 07'47" | 01:09'00" |
| 9 | 08'48" | 01:17'48" |
| 10 | 09'18" | 01:27'06" |
| 11 | 09'43" | 01:36'49" |
| 12 | 09'37" | 01:46'26" |
| 13 | 10'16" | 01:56'42" |
| 14 | 09'39" | 02:06'21" |
| 15 | 01'53" | 02:08'14" |
| 16 | 11'26" | 02:19'40" |
| 17 | 10'30" | 02:30'10" |
| 18 | 03'24" | 02:33'34" |
| 19 | 02'44" | 02:36'18" |
| 20 | 09'01" | 02:45'19" |
| 21 | 08'55" | 02:54'14" |
| 22 | 06'46" | 03:01'00" |
| 23 | 09'04" | 03:10'04" |
| 24 | 09'00" | 03:19'04" |
| 21.4 | 00'-48" | 03:21'08" |
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