23.7 km | 02:29:15 | 06:17/km日期: 2014-08-30 05:19 - 總爬升: 521 m - 地點: 劍中劍 - 天氣: 小悶 - 平均心率: 79 - 卡路里: 1746 Cal - 溫度: 28°C - 濕度: 76%
Pace: 06'02" / 05'21" / 08'35" / 06'46" / 06'07" / 05'15" / 04'57" / 05'06" / 05'42" / 06'32" / 06'21" / 06'11" / 06'37" / 06'29" / 06'06" / 05'51" / 05'45" / 06'45" / 10'32" / 06'33" / 05'23" / 07'18" / 05'37" / 04'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'13" (+01'23") | 501 / 501 |
| 2 | | 05'47" (+00'57") | 498 / 999 |
| 3 | | 05'11" (+00'21") | 516 / 1515 |
| 4 | | 05'32" (+00'42") | 504 / 2020 |
| 5 | | 08'55" (+04'05") | 510 / 2531 |
| 6 | | 08'16" (+03'26") | 503 / 3034 |
| 7 | | 06'41" (+01'51") | 503 / 3537 |
| 8 | | 06'46" (+01'56") | 501 / 4039 |
| 9 | | 05'53" (+01'03") | 517 / 4556 |
| 10 | | 06'24" (+01'34") | 501 / 5058 |
| 11 | | 05'20" (+00'30") | 507 / 5566 |
| 12 | | 04'56" (+00'06") | 505 / 6071 |
| 13 | | 04'50" | 502 / 6574 |
| 14 | | 05'03" (+00'13") | 503 / 7078 |
| 15 | | 04'52" (+00'02") | 515 / 7593 |
| 16 | | 05'25" (+00'35") | 504 / 8097 |
| 17 | | 05'40" (+00'50") | 504 / 8602 |
| 18 | | 05'43" (+00'53") | 509 / 9112 |
| 19 | | 06'04" (+01'14") | 507 / 9619 |
| 20 | | 07'11" (+02'21") | 511 / 10131 |
| 21 | | 06'18" (+01'28") | 502 / 10633 |
| 22 | | 06'17" (+01'27") | 514 / 11147 |
| 23 | | 06'01" (+01'11") | 498 / 11646 |
| 24 | | 06'23" (+01'33") | 503 / 12150 |
| 25 | | 06'36" (+01'46") | 506 / 12656 |
| 26 | | 06'39" (+01'49") | 503 / 13160 |
| 27 | | 06'36" (+01'46") | 502 / 13662 |
| 28 | | 06'10" (+01'20") | 504 / 14166 |
| 29 | | 06'05" (+01'15") | 500 / 14666 |
| 30 | | 06'09" (+01'19") | 511 / 15178 |
| 31 | | 05'51" (+01'01") | 501 / 15680 |
| 32 | | 05'42" (+00'52") | 508 / 16188 |
| 33 | | 05'42" (+00'52") | 502 / 16691 |
| 34 | | 05'51" (+01'01") | 506 / 17198 |
| 35 | | 06'11" (+01'21") | 508 / 17707 |
| 36 | | 09'26" (+04'36") | 503 / 18210 |
| 37 | | 10'27" (+05'37") | 503 / 18714 |
| 38 | | 09'27" (+04'37") | 511 / 19225 |
| 39 | | 06'21" (+01'31") | 497 / 19723 |
| 40 | | 05'28" (+00'38") | 511 / 20235 |
| 41 | | 05'26" (+00'36") | 498 / 20733 |
| 42 | | 05'18" (+00'28") | 505 / 21238 |
| 43 | | 08'54" (+04'04") | 502 / 21741 |
| 44 | | 05'42" (+00'52") | 510 / 22252 |
| 45 | | 05'37" (+00'47") | 507 / 22759 |
| 46 | | 05'02" (+00'12") | 506 / 23265 |
| 47 | | 05'08" (+00'18") | 434 / 23700 |
聽到Dick大哥和小白今天的萬里團時很認真的評估了一下自己的狀況，只能選擇先不跟 先以調整為主的練習。
早上扎掙了一下後還是決定來去劍中劍~才到劍南山停車場就先碰到米米團長和周阿祥開的劍中劍團，和大家一起往山頭出發。
努力的跑到翠山步道入口，氣還在喘、汗還在流，就看到William快步的過來。聊了幾句後，礙於時間的關係 決定和William先行一起回程~
William的速度越來越穩，直到劍南山的中間點左右才因他太久沒穿鞋跑，一穿鞋就造成腳指頭的受傷，只能先休息一下，但到至高點後又馬上提起腳跑了起來~回到劍南路站後當然是和William先衝便利商店買冰冰的飲料來慰勞一下自己，結束了今天的練習 ^_^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
8月累積里程 : 300.71 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'02" | 00:06'02" |
| 2 | 05'21" | 00:11'23" |
| 3 | 08'35" | 00:19'58" |
| 4 | 06'46" | 00:26'44" |
| 5 | 06'07" | 00:32'51" |
| 6 | 05'15" | 00:38'06" |
| 7 | 04'57" | 00:43'03" |
| 8 | 05'06" | 00:48'09" |
| 9 | 05'42" | 00:53'51" |
| 10 | 06'32" | 01:00'23" |
| 11 | 06'21" | 01:06'44" |
| 12 | 06'11" | 01:12'55" |
| 13 | 06'37" | 01:19'32" |
| 14 | 06'29" | 01:26'01" |
| 15 | 06'06" | 01:32'07" |
| 16 | 05'51" | 01:37'58" |
| 17 | 05'45" | 01:43'43" |
| 18 | 06'45" | 01:50'28" |
| 19 | 10'32" | 02:01'00" |
| 20 | 06'33" | 02:07'33" |
| 21 | 05'23" | 02:12'56" |
| 22 | 07'18" | 02:20'14" |
| 23 | 05'37" | 02:25'51" |
| 23.7 | 04'51" | 02:29'15" |
留言 
展開計圈分析
