21.0 km | 01:41:27 | 04:49/km日期: 2017-11-19 15:06 - 總爬升: 180 m - 地點: 大寮一圈 - 天氣: 涼涼滴 - 平均心率: 151 - 卡路里: 1144 Cal - 平均步頻: 188 - 溫度: 25°C - 濕度: 72% - PM2.5: 良好(30)
Pace: 04'46" / 04'48" / 04'50" / 04'52" / 04'53" / 04'51" / 04'49" / 04'44" / 04'41" / 04'40" / 04'40" / 06'39" / 05'01" / 05'06" / 05'19" / 05'22" / 05'10" / 04'44" / 04'44" / 04'34" / 04'18" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+00'12") | 1000 / 1000 |
| 2 | | 04'48" (+00'15") | 1000 / 2000 |
| 3 | | 04'45" (+00'12") | 1000 / 3000 |
| 4 | | 04'52" (+00'19") | 1000 / 4000 |
| 5 | | 04'52" (+00'19") | 1000 / 5000 |
| 6 | | 04'33" | 1000 / 6000 |
| 7 | | 04'48" (+00'15") | 1000 / 7000 |
| 8 | | 04'44" (+00'11") | 1000 / 8000 |
| 9 | | 04'40" (+00'07") | 1000 / 9000 |
| 10 | | 04'40" (+00'07") | 1000 / 10000 |
| 11 | | 04'39" (+00'06") | 1000 / 11000 |
| 12 | | 04'56" (+00'23") | 1000 / 12000 |
| 13 | | 05'00" (+00'27") | 1000 / 13000 |
| 14 | | 05'06" (+00'33") | 1000 / 14000 |
| 15 | | 05'20" (+00'47") | 92 / 14092 |
| 16 | | 05'17" (+00'44") | 1000 / 15092 |
| 17 | | 05'15" (+00'42") | 1000 / 16092 |
| 18 | | 05'14" (+00'41") | 1000 / 17092 |
| 19 | | 04'40" (+00'07") | 1000 / 18092 |
| 20 | | 04'41" (+00'08") | 1000 / 19092 |
| 21 | | 04'33" | 1000 / 20092 |
| 22 | | 04'20" | 921 / 21013 |
今日課表跟著遑哥自主半馬一下 狀況還不錯 一路上只補給一次 希望下星期阿公店馬可順利完賽
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
11月累積里程 :
170.27 km 
Asics TJR282-5230 虎走 累積 :
1001.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'46" | 00:04'46" |
| 2 | 04'48" | 00:09'34" |
| 3 | 04'50" | 00:14'24" |
| 4 | 04'52" | 00:19'16" |
| 5 | 04'53" | 00:24'09" |
| 6 | 04'51" | 00:29'00" |
| 7 | 04'49" | 00:33'49" |
| 8 | 04'44" | 00:38'33" |
| 9 | 04'41" | 00:43'14" |
| 10 | 04'40" | 00:47'54" |
| 11 | 04'40" | 00:52'34" |
| 12 | 06'39" | 00:59'13" |
| 13 | 05'01" | 01:04'14" |
| 14 | 05'06" | 01:09'20" |
| 15 | 05'19" | 01:14'39" |
| 16 | 05'22" | 01:20'01" |
| 17 | 05'10" | 01:25'11" |
| 18 | 04'44" | 01:29'55" |
| 19 | 04'44" | 01:34'39" |
| 20 | 04'34" | 01:39'13" |
| 21 | 04'18" | 01:43'31" |
| 21.0 | 03'35" | 01:43'34" |
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