30.2 km | 02:58:37 | 05:54/km日期: 2023-10-08 14:51 - 地點: 五甲公園 - 天氣: 陰天 - 平均心率: 139 - 卡路里: 1725 Cal - 平均步頻: 180
Pace: 06'03" / 05'54" / 05'53" / 05'39" / 05'44" / 05'34" / 05'36" / 05'55" / 05'38" / 05'43" / 05'45" / 05'36" / 06'05" / 05'42" / 05'45" / 05'36" / 06'20" / 05'42" / 05'57" / 05'34" / 05'34" / 06'09" / 05'42" / 05'40" / 05'51" / 06'24" / 06'01" / 08'00" / 08'25" / 06'11" / 10'18" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'02" (+00'29") | 1000 / 1000 |
| 2 | | 05'50" (+00'17") | 1000 / 2000 |
| 3 | | 05'52" (+00'19") | 1000 / 3000 |
| 4 | | 05'39" (+00'06") | 1000 / 4000 |
| 5 | | 05'43" (+00'10") | 1000 / 5000 |
| 6 | | 05'34" (+00'01") | 1000 / 6000 |
| 7 | | 05'35" (+00'02") | 1000 / 7000 |
| 8 | | 05'41" (+00'08") | 1000 / 8000 |
| 9 | | 05'38" (+00'05") | 1000 / 9000 |
| 10 | | 05'42" (+00'09") | 1000 / 10000 |
| 11 | | 05'44" (+00'11") | 1000 / 11000 |
| 12 | | 05'36" (+00'03") | 1000 / 12000 |
| 13 | | 05'49" (+00'16") | 1000 / 13000 |
| 14 | | 05'41" (+00'08") | 1000 / 14000 |
| 15 | | 05'44" (+00'11") | 1000 / 15000 |
| 16 | | 05'36" (+00'03") | 1000 / 16000 |
| 17 | | 05'43" (+00'10") | 1000 / 17000 |
| 18 | | 05'41" (+00'08") | 1000 / 18000 |
| 19 | | 05'38" (+00'05") | 1000 / 19000 |
| 20 | | 05'34" (+00'01") | 1000 / 20000 |
| 21 | | 05'33" | 1000 / 21000 |
| 22 | | 05'42" (+00'09") | 1000 / 22000 |
| 23 | | 05'42" (+00'09") | 1000 / 23000 |
| 24 | | 05'39" (+00'06") | 1000 / 24000 |
| 25 | | 05'51" (+00'18") | 1000 / 25000 |
| 26 | | 05'56" (+00'23") | 1000 / 26000 |
| 27 | | 06'00" (+00'27") | 1000 / 27000 |
| 28 | | 07'05" (+01'32") | 1000 / 28000 |
| 29 | | 08'24" (+02'51") | 1000 / 29000 |
| 30 | | 06'11" (+00'38") | 1000 / 30000 |
| 31 | | 10'19" (+04'46") | 220 / 30220 |
LSD訓練
好累！後面3k超痛苦。
21k到30k的差別真的太大了，長期在舒適圈內長距離跑能力就會下降！
W4/5
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~130 | 65~79% |
| 2:M馬拉松配速區 | 130~146 | 79~89% |
| 3:T乳酸耐力區 | 146~151 | 89~92% |
| 4:A無氧耐力區 | 151~160 | 92~97.5% |
| 5:I最大耗氧區 | 160~165 | 97.5~100% |
| 最大心率為165 點此去設定最大心率 |
10月累積里程 :
358.62 km 
母子🐊Y脫 bcu188 累積 :
3006.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'03" | 00:06'03" |
| 2 | 05'54" | 00:11'57" |
| 3 | 05'53" | 00:17'50" |
| 4 | 05'39" | 00:23'29" |
| 5 | 05'44" | 00:29'13" |
| 6 | 05'34" | 00:34'47" |
| 7 | 05'36" | 00:40'23" |
| 8 | 05'55" | 00:46'18" |
| 9 | 05'38" | 00:51'56" |
| 10 | 05'43" | 00:57'39" |
| 11 | 05'45" | 01:03'24" |
| 12 | 05'36" | 01:09'00" |
| 13 | 06'05" | 01:15'05" |
| 14 | 05'42" | 01:20'47" |
| 15 | 05'45" | 01:26'32" |
| 16 | 05'36" | 01:32'08" |
| 17 | 06'20" | 01:38'28" |
| 18 | 05'42" | 01:44'10" |
| 19 | 05'57" | 01:50'07" |
| 20 | 05'34" | 01:55'41" |
| 21 | 05'34" | 02:01'15" |
| 22 | 06'09" | 02:07'24" |
| 23 | 05'42" | 02:13'06" |
| 24 | 05'40" | 02:18'46" |
| 25 | 05'51" | 02:24'37" |
| 26 | 06'24" | 02:31'01" |
| 27 | 06'01" | 02:37'02" |
| 28 | 08'00" | 02:45'02" |
| 29 | 08'25" | 02:53'27" |
| 30 | 06'11" | 02:59'38" |
| 30.2 | 10'17" | 03:01'54" |
留言 
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