56.3 km | 06:40:35 | 07:07/km日期: 2014-11-30 03:20 - 總爬升: 235 m - 地點: 羅東溪河堤 - 天氣: 多雲 - 平均心率: 65 - 卡路里: 5073 Cal - 溫度: 24°C - 濕度: 93%
Pace: 06'51" / 05'59" / 06'04" / 06'07" / 05'37" / 06'01" / 06'05" / 06'07" / 06'18" / 06'02" / 06'26" / 06'12" / 06'07" / 06'05" / 06'13" / 08'44" / 06'05" / 06'03" / 06'04" / 06'31" / 07'11" / 06'42" / 06'04" / 06'47" / 06'15" / 06'11" / 07'50" / 06'17" / 06'13" / 07'16" / 06'28" / 06'25" / 07'14" / 20'57" / 06'14" / 06'30" / 07'01" / 06'16" / 07'10" / 06'26" / 07'17" / 06'16" / 13'04" / 06'05" / 06'23" / 06'33" / 05'52" / 07'10" / 06'48" / 06'53" / 09'21" / 11'02" / 07'14" / 07'35" / 07'25" / 08'36" / 13'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'12" | 3874 / 3874 |
| 2 | | 06'54" (+00'42") | 7 / 3881 |
| 3 | | 07'09" (+00'57") | 52588 / 56470 |
今天臨時決定再來個LSD
做 冬山河100 的參考
不過狀況不好 昨天跑10K又去走步道
20K就感覺到疲累
30K後就開始跑走
忘了帶小腿套
我買小腿套的原因主要不是防抽筋 而是防止流汗流進鞋子
結果汗都流進鞋子 導致兩邊小指起水泡
跑完後嚴重燒襠 洗澡時讓我唉唉叫
奇怪? 上次又都沒事
看起來這次冬山河100不樂觀
需要定跑走策略 以14小時完跑為目標
| 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 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
11月累積里程 :
405.88 km 
ASICS TARTHERGALE 2 累積 :
1519.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'51" | 00:06'51" |
| 2 | 05'59" | 00:12'50" |
| 3 | 06'04" | 00:18'54" |
| 4 | 06'07" | 00:25'01" |
| 5 | 05'37" | 00:30'38" |
| 6 | 06'01" | 00:36'39" |
| 7 | 06'05" | 00:42'44" |
| 8 | 06'07" | 00:48'51" |
| 9 | 06'18" | 00:55'09" |
| 10 | 06'02" | 01:01'11" |
| 11 | 06'26" | 01:07'37" |
| 12 | 06'12" | 01:13'49" |
| 13 | 06'07" | 01:19'56" |
| 14 | 06'05" | 01:26'01" |
| 15 | 06'13" | 01:32'14" |
| 16 | 08'44" | 01:40'58" |
| 17 | 06'05" | 01:47'03" |
| 18 | 06'03" | 01:53'06" |
| 19 | 06'04" | 01:59'10" |
| 20 | 06'31" | 02:05'41" |
| 21 | 07'11" | 02:12'52" |
| 22 | 06'42" | 02:19'34" |
| 23 | 06'04" | 02:25'38" |
| 24 | 06'47" | 02:32'25" |
| 25 | 06'15" | 02:38'40" |
| 26 | 06'11" | 02:44'51" |
| 27 | 07'50" | 02:52'41" |
| 28 | 06'17" | 02:58'58" |
| 29 | 06'13" | 03:05'11" |
| 30 | 07'16" | 03:12'27" |
| 31 | 06'28" | 03:18'55" |
| 32 | 06'25" | 03:25'20" |
| 33 | 07'14" | 03:32'34" |
| 34 | 20'57" | 03:53'31" |
| 35 | 06'14" | 03:59'45" |
| 36 | 06'30" | 04:06'15" |
| 37 | 07'01" | 04:13'16" |
| 38 | 06'16" | 04:19'32" |
| 39 | 07'10" | 04:26'42" |
| 40 | 06'26" | 04:33'08" |
| 41 | 07'17" | 04:40'25" |
| 42 | 06'16" | 04:46'41" |
| 43 | 13'04" | 04:59'45" |
| 44 | 06'05" | 05:05'50" |
| 45 | 06'23" | 05:12'13" |
| 46 | 06'33" | 05:18'46" |
| 47 | 05'52" | 05:24'38" |
| 48 | 07'10" | 05:31'48" |
| 49 | 06'48" | 05:38'36" |
| 50 | 06'53" | 05:45'29" |
| 51 | 09'21" | 05:54'50" |
| 52 | 11'02" | 06:05'52" |
| 53 | 07'14" | 06:13'06" |
| 54 | 07'35" | 06:20'41" |
| 55 | 07'25" | 06:28'06" |
| 56 | 08'36" | 06:36'42" |
| 56.3 | 13'46" | 06:40'35" |
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