30.1 km | 03:15:31 | 06:29/km日期: 2012-11-03 05:50 - 總爬升: 150 m - 地點: 新埔-縣118+竹16 - 天氣: 晴, 很涼爽 - 平均心率: 149 - 卡路里: 1869 Cal - 溫度: 21°C - 濕度: 84%
Pace: 06'44" / 06'16" / 06'17" / 05'58" / 06'06" / 06'11" / 06'13" / 06'14" / 06'33" / 05'51" / 06'03" / 06'15" / 06'17" / 06'20" / 06'17" / 06'14" / 06'27" / 06'33" / 06'49" / 06'44" / 06'58" / 07'04" / 07'08" / 06'50" / 06'56" / 07'10" / 06'44" / 06'28" / 06'37" / 06'37" / 05'55" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'17" (+00'05") | 8964 / 8964 |
| 2 | | 06'12" | 8053 / 17018 |
| 3 | | 06'53" (+00'41") | 6174 / 23193 |
今早和遠東團練晨跑,今日一樣有十幾人一起團練,由於下週日就是遠東馬,所以這週大家減量只跑一圈16K,我就自己加碼再跑半圈....
今日天氣很涼爽,跑起來還蠻舒服的,但跑到20幾K 心跳一直偏高,越跑越喘,最後勉強跑到30K 收工
| 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 : 320.30 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'44" | 00:06'44" |
| 2 | 06'16" | 00:13'00" |
| 3 | 06'17" | 00:19'17" |
| 4 | 05'58" | 00:25'15" |
| 5 | 06'06" | 00:31'21" |
| 6 | 06'11" | 00:37'32" |
| 7 | 06'13" | 00:43'45" |
| 8 | 06'14" | 00:49'59" |
| 9 | 06'33" | 00:56'32" |
| 10 | 05'51" | 01:02'23" |
| 11 | 06'03" | 01:08'26" |
| 12 | 06'15" | 01:14'41" |
| 13 | 06'17" | 01:20'58" |
| 14 | 06'20" | 01:27'18" |
| 15 | 06'17" | 01:33'35" |
| 16 | 06'14" | 01:39'49" |
| 17 | 06'27" | 01:46'16" |
| 18 | 06'33" | 01:52'49" |
| 19 | 06'49" | 01:59'38" |
| 20 | 06'44" | 02:06'22" |
| 21 | 06'58" | 02:13'20" |
| 22 | 07'04" | 02:20'24" |
| 23 | 07'08" | 02:27'32" |
| 24 | 06'50" | 02:34'22" |
| 25 | 06'56" | 02:41'18" |
| 26 | 07'10" | 02:48'28" |
| 27 | 06'44" | 02:55'12" |
| 28 | 06'28" | 03:01'40" |
| 29 | 06'37" | 03:08'17" |
| 30 | 06'37" | 03:14'54" |
| 30.1 | 05'54" | 03:15'31" |
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