19.3 km | 01:32:28 | 04:47/km日期: 2023-11-29 04:36 - 地點: 中和運動場 - 天氣: 陰 - 平均心率: 139 - 卡路里: 1098 Cal - 平均步頻: 188
Pace: 06'50" / 05'41" / 05'12" / 04'56" / 04'58" / 04'52" / 04'45" / 04'38" / 04'33" / 04'27" / 04'30" / 04'21" / 04'26" / 04'34" / 04'31" / 04'30" / 04'28" / 04'26" / 04'29" / 04'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'50" (+02'30") | 1000 / 1000 |
| 2 | | 05'40" (+01'20") | 1000 / 2000 |
| 3 | | 05'11" (+00'51") | 1000 / 3000 |
| 4 | | 04'56" (+00'36") | 1000 / 4000 |
| 5 | | 04'57" (+00'37") | 1000 / 5000 |
| 6 | | 04'51" (+00'31") | 1000 / 6000 |
| 7 | | 04'45" (+00'25") | 1000 / 7000 |
| 8 | | 04'38" (+00'18") | 1000 / 8000 |
| 9 | | 04'32" (+00'12") | 1000 / 9000 |
| 10 | | 04'27" (+00'07") | 1000 / 10000 |
| 11 | | 04'30" (+00'10") | 1000 / 11000 |
| 12 | | 04'20" | 1000 / 12000 |
| 13 | | 04'26" (+00'06") | 1000 / 13000 |
| 14 | | 04'33" (+00'13") | 1000 / 14000 |
| 15 | | 04'30" (+00'10") | 1000 / 15000 |
| 16 | | 04'29" (+00'09") | 1000 / 16000 |
| 17 | | 04'28" (+00'08") | 1000 / 17000 |
| 18 | | 04'26" (+00'06") | 1000 / 18000 |
| 19 | | 04'29" (+00'09") | 1000 / 19000 |
| 20 | | 04'24" (+00'04") | 305 / 19305 |
19k中長跑
預計慢慢加速到4'40"~4'30"之間，
自己獨推真的有累，還好6k後丹尼、宗慶陸續加入，
順利完成目標，但跑起來還是有些吃力。
今天把膠加水裡，1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 kmTCX 2.0 上傳 | 11 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'50" | 00:06'50" |
| 2 | 05'41" | 00:12'31" |
| 3 | 05'12" | 00:17'43" |
| 4 | 04'56" | 00:22'39" |
| 5 | 04'58" | 00:27'37" |
| 6 | 04'52" | 00:32'29" |
| 7 | 04'45" | 00:37'14" |
| 8 | 04'38" | 00:41'52" |
| 9 | 04'33" | 00:46'25" |
| 10 | 04'27" | 00:50'52" |
| 11 | 04'30" | 00:55'22" |
| 12 | 04'21" | 00:59'43" |
| 13 | 04'26" | 01:04'09" |
| 14 | 04'34" | 01:08'43" |
| 15 | 04'31" | 01:13'14" |
| 16 | 04'30" | 01:17'44" |
| 17 | 04'28" | 01:22'12" |
| 18 | 04'26" | 01:26'38" |
| 19 | 04'29" | 01:31'07" |
| 19.3 | 04'25" | 01:32'28" |
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