24.2 km | 02:00:54 | 05:00/km日期: 2023-11-08 04:26 - 地點: 中和運動場 - 天氣: 晴 - 平均心率: 136 - 卡路里: 1342 Cal - 平均步頻: 186 - 溫度: 23°C - 濕度: 69%
Pace: 06'06" / 05'14" / 05'01" / 05'05" / 04'58" / 05'03" / 04'56" / 04'59" / 04'59" / 04'55" / 05'14" / 05'06" / 05'10" / 05'06" / 04'55" / 04'48" / 04'48" / 04'50" / 04'43" / 04'47" / 04'58" / 04'48" / 04'55" / 04'41" / 05'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+01'25") | 1000 / 1000 |
| 2 | | 05'13" (+00'32") | 1000 / 2000 |
| 3 | | 05'00" (+00'19") | 1000 / 3000 |
| 4 | | 05'04" (+00'23") | 1000 / 4000 |
| 5 | | 04'58" (+00'17") | 1000 / 5000 |
| 6 | | 05'02" (+00'21") | 1000 / 6000 |
| 7 | | 04'55" (+00'14") | 1000 / 7000 |
| 8 | | 04'59" (+00'18") | 1000 / 8000 |
| 9 | | 04'58" (+00'17") | 1000 / 9000 |
| 10 | | 04'55" (+00'14") | 1000 / 10000 |
| 11 | | 05'13" (+00'32") | 1000 / 11000 |
| 12 | | 05'06" (+00'25") | 1000 / 12000 |
| 13 | | 05'10" (+00'29") | 1000 / 13000 |
| 14 | | 05'06" (+00'25") | 1000 / 14000 |
| 15 | | 04'55" (+00'14") | 1000 / 15000 |
| 16 | | 04'48" (+00'07") | 1000 / 16000 |
| 17 | | 04'47" (+00'06") | 1000 / 17000 |
| 18 | | 04'50" (+00'09") | 1000 / 18000 |
| 19 | | 04'43" (+00'02") | 1000 / 19000 |
| 20 | | 04'47" (+00'06") | 1000 / 20000 |
| 21 | | 04'57" (+00'16") | 1000 / 21000 |
| 22 | | 04'48" (+00'07") | 1000 / 22000 |
| 23 | | 04'54" (+00'13") | 1000 / 23000 |
| 24 | | 04'41" | 1000 / 24000 |
| 25 | | 05'05" (+00'24") | 162 / 24162 |
24K中長跑
心率132~148
雖然要假日有渣打半馬，但還是以台北馬的課表為主，
所以沒有打算減量。
今天原本想在熱身完後抓4'50"左右來跑，
但10K時吃的FAST膠不太習慣，有些反胃，
跑感打亂，還好在12.5K補了BCAA後有比較好，
速度到16K後跑著怡如、宗慶才拉起來。
今天一包膠、一包BCAA
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
11月累積里程 :
476.95 km 
ASICS Magic Speed 累積 :
1240.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'06" | 00:06'06" |
| 2 | 05'14" | 00:11'20" |
| 3 | 05'01" | 00:16'21" |
| 4 | 05'05" | 00:21'26" |
| 5 | 04'58" | 00:26'24" |
| 6 | 05'03" | 00:31'27" |
| 7 | 04'56" | 00:36'23" |
| 8 | 04'59" | 00:41'22" |
| 9 | 04'59" | 00:46'21" |
| 10 | 04'55" | 00:51'16" |
| 11 | 05'14" | 00:56'30" |
| 12 | 05'06" | 01:01'36" |
| 13 | 05'10" | 01:06'46" |
| 14 | 05'06" | 01:11'52" |
| 15 | 04'55" | 01:16'47" |
| 16 | 04'48" | 01:21'35" |
| 17 | 04'48" | 01:26'23" |
| 18 | 04'50" | 01:31'13" |
| 19 | 04'43" | 01:35'56" |
| 20 | 04'47" | 01:40'43" |
| 21 | 04'58" | 01:45'41" |
| 22 | 04'48" | 01:50'29" |
| 23 | 04'55" | 01:55'24" |
| 24 | 04'41" | 02:00'05" |
| 24.2 | 05'07" | 02:00'55" |
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