| 今天的長距離訓練，要跑嘉義蘭潭7圈，跑到第4圈就爆了，上下坡起起伏伏，外加上天氣炎熱，最後幾K心率飈高差點中暑，還好無傷完賽，那些跑4分速的高手不知怎麼辦到的？很高興看到一些志工跑友，你們辛苦了，有你們真好👍 賽前宣言: 無傷完賽 賽後評分: 冰塊不缺協助降溫，啤酒喝到飽，如果能像去年一樣五點半起跑會更好 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 108~131 | 65~79% | | 2:M馬拉松配速區 | 131~148 | 79~89% | | 3:T乳酸耐力區 | 148~153 | 89~92% | | 4:A無氧耐力區 | 153~162 | 92~97.5% | | 5:I最大耗氧區 | 162~167 | 97.5~100% | | 最大心率為167 點此去設定最大心率 |
10月累積里程 : 505.92 km  NIKE ZOOM VAPORFLY 2%黑 累積 : 810.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'26" | 00:05'26" | | 2 | 05'25" | 00:10'51" | | 3 | 05'28" | 00:16'19" | | 4 | 04'55" | 00:21'14" | | 5 | 05'14" | 00:26'28" | | 6 | 05'07" | 00:31'35" | | 7 | 05'08" | 00:36'43" | | 8 | 05'24" | 00:42'07" | | 9 | 05'35" | 00:47'42" | | 10 | 05'06" | 00:52'48" | | 11 | 05'27" | 00:58'15" | | 12 | 05'17" | 01:03'32" | | 13 | 05'24" | 01:08'56" | | 14 | 05'12" | 01:14'08" | | 15 | 05'39" | 01:19'47" | | 16 | 05'10" | 01:24'57" | | 17 | 05'33" | 01:30'30" | | 18 | 05'24" | 01:35'54" | | 19 | 05'53" | 01:41'47" | | 20 | 05'24" | 01:47'11" | | 21 | 05'58" | 01:53'09" | | 22 | 05'29" | 01:58'38" | | 23 | 05'41" | 02:04'19" | | 24 | 06'41" | 02:11'00" | | 25 | 06'04" | 02:17'04" | | 26 | 05'42" | 02:22'46" | | 27 | 06'38" | 02:29'24" | | 28 | 06'00" | 02:35'24" | | 29 | 06'29" | 02:41'53" | | 30 | 07'37" | 02:49'30" | | 31 | 06'44" | 02:56'14" | | 32 | 06'47" | 03:03'01" | | 33 | 07'07" | 03:10'08" | | 34 | 06'53" | 03:17'01" | | 35 | 07'00" | 03:24'01" | | 36 | 11'11" | 03:35'12" | | 37 | 07'56" | 03:43'08" | | 38 | 08'33" | 03:51'41" | | 39 | 10'05" | 04:01'46" | | 40 | 07'59" | 04:09'45" | | 41 | 06'51" | 04:16'36" | | 42 | 08'48" | 04:25'24" | | 43 | 06'03" | 04:31'27" | | 43.3 | 05'14" | 04:32'53" |
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