32.5 km | 03:06:44 | 05:44/km日期: 2017-01-10 08:07 - 平均心率: 53 - 卡路里: 2720 Cal - 溫度: 17°C - 濕度: 63%
Pace: 05'45" / 05'18" / 05'10" / 05'12" / 05'17" / 05'20" / 05'18" / 05'17" / 05'13" / 05'17" / 05'46" / 05'41" / 05'42" / 05'40" / 05'33" / 05'47" / 05'28" / 05'22" / 05'25" / 05'20" / 05'40" / 05'44" / 05'26" / 05'41" / 05'38" / 05'16" / 05'34" / 05'47" / 05'46" / 05'46" / 05'47" / 06'34" / 17'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'42" (+00'43") | 1013 / 1013 |
| 2 | | 05'18" (+00'19") | 1014 / 2027 |
| 3 | | 05'10" (+00'11") | 1010 / 3037 |
| 4 | | 05'11" (+00'12") | 998 / 4036 |
| 5 | | 05'18" (+00'19") | 1011 / 5047 |
| 6 | | 05'19" (+00'20") | 1006 / 6054 |
| 7 | | 05'15" (+00'16") | 1003 / 7058 |
| 8 | | 05'19" (+00'20") | 1008 / 8066 |
| 9 | | 05'13" (+00'14") | 1005 / 9072 |
| 10 | | 05'16" (+00'17") | 1011 / 10083 |
| 11 | | 05'46" (+00'47") | 1007 / 11090 |
| 12 | | 05'41" (+00'42") | 1007 / 12097 |
| 13 | | 05'41" (+00'42") | 1010 / 13108 |
| 14 | | 05'39" (+00'40") | 1003 / 14111 |
| 15 | | 05'32" (+00'33") | 1009 / 15120 |
| 16 | | 05'45" (+00'46") | 1011 / 16131 |
| 17 | | 05'27" (+00'28") | 1007 / 17139 |
| 18 | | 05'25" (+00'26") | 1014 / 18153 |
| 19 | | 05'21" (+00'22") | 1003 / 19156 |
| 20 | | 05'20" (+00'21") | 1006 / 20163 |
| 21 | | 05'41" (+00'42") | 1009 / 21172 |
| 22 | | 05'43" (+00'44") | 1003 / 22175 |
| 23 | | 05'28" (+00'29") | 1008 / 23184 |
| 24 | | 05'39" (+00'40") | 1011 / 24195 |
| 25 | | 05'56" (+00'57") | 996 / 25191 |
| 26 | | 04'59" | 1009 / 26200 |
| 27 | | 05'35" (+00'36") | 1004 / 27205 |
| 28 | | 05'44" (+00'45") | 1011 / 28216 |
| 29 | | 05'47" (+00'48") | 1000 / 29217 |
| 30 | | 05'44" (+00'45") | 1012 / 30230 |
| 31 | | 05'49" (+00'50") | 1015 / 31245 |
| 32 | | 06'38" (+01'39") | 997 / 32243 |
| 33 | | 05'50" (+00'51") | 25 / 32269 |
| 34 | | 14'57" (+09'58") | 508 / 32777 |
第四次試著以Sub4配速跑32k, 成功! 3小時內. 如果順利的話, Sub4有機會達成!
今天天氣氣温較低, 不像上次跑那麼熱, 前面20k跑完還再目標時間 - 01:47內, 後面10k也没有掉速. 30k跑完 02:44,就這樣順順跑完32k.
補給:
10k - 12k 電解水
17k - 25k 德威in 能量膠 x 1
26k 鹽錠 x 1
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
1月累積里程 :
350.31 km 
HOKA ONE ONE CLIFTON 3 累積 :
1290.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'45" | 00:05'45" |
| 2 | 05'18" | 00:11'03" |
| 3 | 05'10" | 00:16'13" |
| 4 | 05'12" | 00:21'25" |
| 5 | 05'17" | 00:26'42" |
| 6 | 05'20" | 00:32'02" |
| 7 | 05'18" | 00:37'20" |
| 8 | 05'17" | 00:42'37" |
| 9 | 05'13" | 00:47'50" |
| 10 | 05'17" | 00:53'07" |
| 11 | 05'46" | 00:58'53" |
| 12 | 05'41" | 01:04'34" |
| 13 | 05'42" | 01:10'16" |
| 14 | 05'40" | 01:15'56" |
| 15 | 05'33" | 01:21'29" |
| 16 | 05'47" | 01:27'16" |
| 17 | 05'28" | 01:32'44" |
| 18 | 05'22" | 01:38'06" |
| 19 | 05'25" | 01:43'31" |
| 20 | 05'20" | 01:48'51" |
| 21 | 05'40" | 01:54'31" |
| 22 | 05'44" | 02:00'15" |
| 23 | 05'26" | 02:05'41" |
| 24 | 05'41" | 02:11'22" |
| 25 | 05'38" | 02:17'00" |
| 26 | 05'16" | 02:22'16" |
| 27 | 05'34" | 02:27'50" |
| 28 | 05'47" | 02:33'37" |
| 29 | 05'46" | 02:39'23" |
| 30 | 05'46" | 02:45'09" |
| 31 | 05'47" | 02:50'56" |
| 32 | 06'34" | 02:57'30" |
| 32.5 | 17'53" | 03:06'44" |
展開計圈分析
留言 
