30.6 km | 02:57:31 | 05:47/km日期: 2017-09-17 06:04 - 總爬升: 526 m - 地點: 南天團練 - 天氣: 後段粉熱 - 平均心率: 162 - 卡路里: 1894 Cal - 平均步頻: 182 - 溫度: 25°C - 濕度: 75%
Pace: 05'48" / 05'18" / 05'10" / 05'18" / 05'15" / 05'18" / 06'02" / 06'38" / 05'22" / 05'08" / 05'14" / 05'33" / 05'29" / 05'30" / 05'26" / 05'34" / 06'09" / 06'50" / 11'37" / 05'19" / 05'18" / 05'25" / 05'24" / 05'31" / 05'19" / 05'38" / 05'56" / 05'36" / 05'54" / 06'04" / 05'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'48" (+00'41") | 1000 / 1000 |
| 2 | | 05'18" (+00'11") | 1000 / 2000 |
| 3 | | 05'09" (+00'02") | 1000 / 3000 |
| 4 | | 05'17" (+00'10") | 1000 / 4000 |
| 5 | | 05'15" (+00'08") | 1000 / 5000 |
| 6 | | 05'18" (+00'11") | 1000 / 6000 |
| 7 | | 06'01" (+00'54") | 1000 / 7000 |
| 8 | | 06'37" (+01'30") | 1000 / 8000 |
| 9 | | 05'22" (+00'15") | 1000 / 9000 |
| 10 | | 05'07" | 1000 / 10000 |
| 11 | | 05'13" (+00'06") | 1000 / 11000 |
| 12 | | 05'32" (+00'25") | 1000 / 12000 |
| 13 | | 05'28" (+00'21") | 1000 / 13000 |
| 14 | | 05'29" (+00'22") | 1000 / 14000 |
| 15 | | 05'26" (+00'19") | 1000 / 15000 |
| 16 | | 05'33" (+00'26") | 1000 / 16000 |
| 17 | | 06'08" (+01'01") | 1000 / 17000 |
| 18 | | 06'49" (+01'42") | 1000 / 18000 |
| 19 | | 06'21" (+01'14") | 169 / 18169 |
| 20 | | 31'25" (+26'18") | 217 / 18386 |
| 21 | | 05'41" (+00'34") | 1000 / 19386 |
| 22 | | 05'18" (+00'11") | 1000 / 20386 |
| 23 | | 05'25" (+00'18") | 1000 / 21386 |
| 24 | | 05'21" (+00'14") | 1000 / 22386 |
| 25 | | 05'31" (+00'24") | 1000 / 23386 |
| 26 | | 05'24" (+00'17") | 1000 / 24386 |
| 27 | | 05'16" (+00'09") | 1000 / 25386 |
| 28 | | 05'56" (+00'49") | 1000 / 26386 |
| 29 | | 05'41" (+00'34") | 1000 / 27386 |
| 30 | | 05'44" (+00'37") | 1000 / 28386 |
| 31 | | 06'00" (+00'53") | 1000 / 29386 |
| 32 | | 05'59" (+00'52") | 1000 / 30386 |
| 33 | | 05'40" (+00'33") | 219 / 30605 |
久違的30K長距離LSD，後段跑的嫑嫑的，心率降不下來，真害！有氧耐力要再練~
感謝陪跑的鎮哥，勇政，旭中以及不離不棄的德哥~
跑回來半小時後，老症頭發作，低血糖引起嘔吐(3回)，謝謝國哥按摩刮砂！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 131~160 | 65~79% |
| 2:M馬拉松配速區 | 160~180 | 79~89% |
| 3:T乳酸耐力區 | 180~186 | 89~92% |
| 4:A無氧耐力區 | 186~197 | 92~97.5% |
| 5:I最大耗氧區 | 197~203 | 97.5~100% |
| 最大心率為203 點此去設定最大心率 |
9月累積里程 : 225.97 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'48" | 00:05'48" |
| 2 | 05'18" | 00:11'06" |
| 3 | 05'10" | 00:16'16" |
| 4 | 05'18" | 00:21'34" |
| 5 | 05'15" | 00:26'49" |
| 6 | 05'18" | 00:32'07" |
| 7 | 06'02" | 00:38'09" |
| 8 | 06'38" | 00:44'47" |
| 9 | 05'22" | 00:50'09" |
| 10 | 05'08" | 00:55'17" |
| 11 | 05'14" | 01:00'31" |
| 12 | 05'33" | 01:06'04" |
| 13 | 05'29" | 01:11'33" |
| 14 | 05'30" | 01:17'03" |
| 15 | 05'26" | 01:22'29" |
| 16 | 05'34" | 01:28'03" |
| 17 | 06'09" | 01:34'12" |
| 18 | 06'50" | 01:41'02" |
| 19 | 11'37" | 01:52'39" |
| 20 | 05'19" | 01:57'58" |
| 21 | 05'18" | 02:03'16" |
| 22 | 05'25" | 02:08'41" |
| 23 | 05'24" | 02:14'05" |
| 24 | 05'31" | 02:19'36" |
| 25 | 05'19" | 02:24'55" |
| 26 | 05'38" | 02:30'33" |
| 27 | 05'56" | 02:36'29" |
| 28 | 05'36" | 02:42'05" |
| 29 | 05'54" | 02:47'59" |
| 30 | 06'04" | 02:54'03" |
| 30.6 | 05'45" | 02:57'32" |
展開計圈分析
留言 
