30.1 km | 02:57:16 | 05:53/km日期: 2019-01-27 06:40 - 平均心率: 135 - 卡路里: 1866 Cal - 平均步頻: 182 - 溫度: 16°C - 濕度: 62% - PM2.5: 良好(28)
Pace: 05'57" / 05'54" / 05'53" / 05'56" / 05'57" / 08'02" / 05'53" / 05'58" / 08'07" / 07'47" / 05'58" / 08'07" / 06'00" / 06'04" / 08'42" / 05'51" / 06'01" / 07'23" / 05'55" / 09'06" / 08'30" / 05'54" / 07'51" / 07'13" / 05'37" / 07'22" / 05'45" / 05'33" / 05'38" / 05'36" / 06'05" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'57" (+00'25") | 1000 / 1000 |
| 2 | | 05'54" (+00'22") | 1000 / 2000 |
| 3 | | 05'52" (+00'20") | 1000 / 3000 |
| 4 | | 05'55" (+00'23") | 1000 / 4000 |
| 5 | | 05'57" (+00'25") | 1000 / 5000 |
| 6 | | 06'04" (+00'32") | 1000 / 6000 |
| 7 | | 05'53" (+00'21") | 1000 / 7000 |
| 8 | | 05'58" (+00'26") | 1000 / 8000 |
| 9 | | 05'58" (+00'26") | 1000 / 9000 |
| 10 | | 05'58" (+00'26") | 1000 / 10000 |
| 11 | | 05'58" (+00'26") | 1000 / 11000 |
| 12 | | 05'59" (+00'27") | 1000 / 12000 |
| 13 | | 06'00" (+00'28") | 1000 / 13000 |
| 14 | | 06'03" (+00'31") | 1000 / 14000 |
| 15 | | 05'58" (+00'26") | 1000 / 15000 |
| 16 | | 05'51" (+00'19") | 1000 / 16000 |
| 17 | | 06'00" (+00'28") | 1000 / 17000 |
| 18 | | 05'53" (+00'21") | 1000 / 18000 |
| 19 | | 05'54" (+00'22") | 1000 / 19000 |
| 20 | | 06'00" (+00'28") | 1000 / 20000 |
| 21 | | 05'56" (+00'24") | 1000 / 21000 |
| 22 | | 05'54" (+00'22") | 1000 / 22000 |
| 23 | | 06'16" (+00'44") | 1000 / 23000 |
| 24 | | 05'47" (+00'15") | 1000 / 24000 |
| 25 | | 05'37" (+00'05") | 1000 / 25000 |
| 26 | | 05'40" (+00'08") | 1000 / 26000 |
| 27 | | 05'45" (+00'13") | 1000 / 27000 |
| 28 | | 05'32" | 1000 / 28000 |
| 29 | | 05'38" (+00'06") | 1000 / 29000 |
| 30 | | 05'35" (+00'03") | 1000 / 30000 |
| 31 | | 06'07" (+00'35") | 52 / 30052 |
W15D4
30K!!!!!!!!!!!!!
我辦到了
大概10K就小天使小惡魔一直打架到20K才決定要跑到30
今天跑起來不如上次的28順暢
最後的長距離練習
課表也準備迎接最後兩周
也要開始減量了
心裡開始忐忑不安了XDD
糟糕
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 131~159 | 65~79% |
| 2:M馬拉松配速區 | 159~179 | 79~89% |
| 3:T乳酸耐力區 | 179~185 | 89~92% |
| 4:A無氧耐力區 | 185~196 | 92~97.5% |
| 5:I最大耗氧區 | 196~202 | 97.5~100% |
| 最大心率為202 點此去設定最大心率 |
1月累積里程 :
186.51 km 
母子鱷魚 跟上來 累積 :
737.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'57" | 00:05'57" |
| 2 | 05'54" | 00:11'51" |
| 3 | 05'53" | 00:17'44" |
| 4 | 05'56" | 00:23'40" |
| 5 | 05'57" | 00:29'37" |
| 6 | 08'02" | 00:37'39" |
| 7 | 05'53" | 00:43'32" |
| 8 | 05'58" | 00:49'30" |
| 9 | 08'07" | 00:57'37" |
| 10 | 07'47" | 01:05'24" |
| 11 | 05'58" | 01:11'22" |
| 12 | 08'07" | 01:19'29" |
| 13 | 06'00" | 01:25'29" |
| 14 | 06'04" | 01:31'33" |
| 15 | 08'42" | 01:40'15" |
| 16 | 05'51" | 01:46'06" |
| 17 | 06'01" | 01:52'07" |
| 18 | 07'23" | 01:59'30" |
| 19 | 05'55" | 02:05'25" |
| 20 | 09'06" | 02:14'31" |
| 21 | 08'30" | 02:23'01" |
| 22 | 05'54" | 02:28'55" |
| 23 | 07'51" | 02:36'46" |
| 24 | 07'13" | 02:43'59" |
| 25 | 05'37" | 02:49'36" |
| 26 | 07'22" | 02:56'58" |
| 27 | 05'45" | 03:02'43" |
| 28 | 05'33" | 03:08'16" |
| 29 | 05'38" | 03:13'54" |
| 30 | 05'36" | 03:19'30" |
| 30.1 | 05'59" | 03:19'49" |
展開計圈分析
留言 
