44.9 km | 04:46:11 | 06:22/km日期: 2012-11-18 07:14 - 總爬升: 162 m - 地點: 芎林, 竹北 亂亂跑 - 天氣: 下小雨, 有點冷 - 平均心率: 149 - 卡路里: 2787 Cal - 溫度: 17°C - 濕度: 82%
Pace: 06'38" / 06'19" / 06'08" / 06'11" / 06'24" / 06'27" / 06'15" / 06'11" / 06'18" / 06'16" / 06'07" / 06'10" / 06'19" / 06'15" / 06'17" / 06'06" / 06'00" / 06'13" / 06'07" / 06'02" / 06'12" / 06'00" / 06'13" / 06'08" / 06'08" / 06'19" / 06'21" / 06'26" / 06'20" / 06'34" / 06'12" / 06'25" / 06'13" / 06'12" / 06'21" / 06'25" / 06'03" / 05'52" / 06'00" / 06'14" / 06'05" / 06'15" / 07'35" / 08'30" / 09'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'36" (+00'47") | 1003 / 1003 |
| 2 | | 06'19" (+00'30") | 994 / 1998 |
| 3 | | 06'07" (+00'18") | 1006 / 3004 |
| 4 | | 06'11" (+00'22") | 1014 / 4019 |
| 5 | | 06'25" (+00'36") | 1005 / 5024 |
| 6 | | 06'24" (+00'35") | 1004 / 6028 |
| 7 | | 06'14" (+00'25") | 1005 / 7034 |
| 8 | | 06'12" (+00'23") | 998 / 8032 |
| 9 | | 06'17" (+00'28") | 1008 / 9040 |
| 10 | | 06'15" (+00'26") | 1003 / 10044 |
| 11 | | 06'07" (+00'18") | 1008 / 11052 |
| 12 | | 06'08" (+00'19") | 1005 / 12058 |
| 13 | | 06'19" (+00'30") | 1001 / 13059 |
| 14 | | 06'15" (+00'26") | 1004 / 14063 |
| 15 | | 06'17" (+00'28") | 1008 / 15072 |
| 16 | | 06'04" (+00'15") | 1006 / 16078 |
| 17 | | 06'02" (+00'13") | 999 / 17078 |
| 18 | | 06'09" (+00'20") | 1004 / 18082 |
| 19 | | 06'07" (+00'18") | 1005 / 19088 |
| 20 | | 06'02" (+00'13") | 994 / 20082 |
| 21 | | 06'12" (+00'23") | 1002 / 21085 |
| 22 | | 05'59" (+00'10") | 1012 / 22098 |
| 23 | | 06'09" (+00'20") | 1000 / 23098 |
| 24 | | 06'13" (+00'24") | 1004 / 24103 |
| 25 | | 06'08" (+00'19") | 1010 / 25114 |
| 26 | | 06'17" (+00'28") | 1001 / 26115 |
| 27 | | 06'23" (+00'34") | 1005 / 27120 |
| 28 | | 06'21" (+00'32") | 1001 / 28121 |
| 29 | | 06'25" (+00'36") | 999 / 29121 |
| 30 | | 06'29" (+00'40") | 991 / 30113 |
| 31 | | 06'18" (+00'29") | 1004 / 31117 |
| 32 | | 06'19" (+00'30") | 1009 / 32126 |
| 33 | | 06'12" (+00'23") | 1000 / 33126 |
| 34 | | 06'13" (+00'24") | 1008 / 34135 |
| 35 | | 06'20" (+00'31") | 1005 / 35140 |
| 36 | | 06'21" (+00'32") | 1006 / 36147 |
| 37 | | 06'02" (+00'13") | 1003 / 37150 |
| 38 | | 05'49" | 1001 / 38151 |
| 39 | | 06'03" (+00'14") | 1005 / 39156 |
| 40 | | 06'14" (+00'25") | 1004 / 40161 |
| 41 | | 06'04" (+00'15") | 1004 / 41166 |
| 42 | | 06'15" (+00'26") | 1008 / 42174 |
| 43 | | 05'53" (+00'04") | 223 / 42397 |
| 44 | | 08'47" (+02'58") | 996 / 43394 |
| 45 | | 08'43" (+02'54") | 1002 / 44396 |
昨天下一整天雨就在家休息補眠, 今天就出來跑個LSD長跑練習, 原本打算跑30KM, 但今天的偏冷跑起來不太流汗很舒服, 跑完30KM 覺得狀況還不錯, 就索性給他加碼來跑個全馬距離, 沒想到今天在跑後半段速度都還能維持住, 今天有抓到配速的感覺了, 前21K及後21K 相差不到一分鐘, 跑完也不覺得太累, 太神奇了~
| 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 | 06'38" | 00:06'38" |
| 2 | 06'19" | 00:12'57" |
| 3 | 06'08" | 00:19'05" |
| 4 | 06'11" | 00:25'16" |
| 5 | 06'24" | 00:31'40" |
| 6 | 06'27" | 00:38'07" |
| 7 | 06'15" | 00:44'22" |
| 8 | 06'11" | 00:50'33" |
| 9 | 06'18" | 00:56'51" |
| 10 | 06'16" | 01:03'07" |
| 11 | 06'07" | 01:09'14" |
| 12 | 06'10" | 01:15'24" |
| 13 | 06'19" | 01:21'43" |
| 14 | 06'15" | 01:27'58" |
| 15 | 06'17" | 01:34'15" |
| 16 | 06'06" | 01:40'21" |
| 17 | 06'00" | 01:46'21" |
| 18 | 06'13" | 01:52'34" |
| 19 | 06'07" | 01:58'41" |
| 20 | 06'02" | 02:04'43" |
| 21 | 06'12" | 02:10'55" |
| 22 | 06'00" | 02:16'55" |
| 23 | 06'13" | 02:23'08" |
| 24 | 06'08" | 02:29'16" |
| 25 | 06'08" | 02:35'24" |
| 26 | 06'19" | 02:41'43" |
| 27 | 06'21" | 02:48'04" |
| 28 | 06'26" | 02:54'30" |
| 29 | 06'20" | 03:00'50" |
| 30 | 06'34" | 03:07'24" |
| 31 | 06'12" | 03:13'36" |
| 32 | 06'25" | 03:20'01" |
| 33 | 06'13" | 03:26'14" |
| 34 | 06'12" | 03:32'26" |
| 35 | 06'21" | 03:38'47" |
| 36 | 06'25" | 03:45'12" |
| 37 | 06'03" | 03:51'15" |
| 38 | 05'52" | 03:57'07" |
| 39 | 06'00" | 04:03'07" |
| 40 | 06'14" | 04:09'21" |
| 41 | 06'05" | 04:15'26" |
| 42 | 06'15" | 04:21'41" |
| 43 | 07'35" | 04:29'16" |
| 44 | 08'30" | 04:37'46" |
| 44.9 | 09'29" | 04:46'11" |
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