23.1 km | 02:23:23 | 06:13/km日期: 2014-02-27 04:18 - 地點: 竹22晨跑 - 天氣: 涼爽 - 平均心率: 104 - 卡路里: 1962 Cal - 溫度: 17°C - 濕度: 95%
Pace: 06'43" / 06'37" / 06'20" / 06'22" / 06'16" / 06'28" / 06'41" / 06'25" / 06'06" / 05'36" / 05'37" / 06'14" / 05'43" / 05'39" / 05'45" / 05'47" / 06'01" / 06'34" / 06'28" / 06'10" / 07'15" / 06'03" / 05'21" / 19'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'42" (+01'28") | 1002 / 1002 |
| 2 | | 06'35" (+01'21") | 1010 / 2012 |
| 3 | | 06'20" (+01'06") | 1001 / 3014 |
| 4 | | 06'22" (+01'08") | 1000 / 4015 |
| 5 | | 06'15" (+01'01") | 1021 / 5036 |
| 6 | | 06'26" (+01'12") | 1002 / 6039 |
| 7 | | 06'43" (+01'29") | 1017 / 7056 |
| 8 | | 06'24" (+01'10") | 995 / 8051 |
| 9 | | 06'07" (+00'53") | 1016 / 9068 |
| 10 | | 05'31" (+00'17") | 1005 / 10073 |
| 11 | | 05'41" (+00'27") | 1008 / 11081 |
| 12 | | 06'09" (+00'55") | 1015 / 12096 |
| 13 | | 05'42" (+00'28") | 1008 / 13105 |
| 14 | | 05'41" (+00'27") | 1006 / 14112 |
| 15 | | 05'44" (+00'30") | 1010 / 15122 |
| 16 | | 05'46" (+00'32") | 996 / 16118 |
| 17 | | 06'11" (+00'57") | 1014 / 17132 |
| 18 | | 06'29" (+01'15") | 1011 / 18144 |
| 19 | | 06'24" (+01'10") | 1003 / 19147 |
| 20 | | 06'09" (+00'55") | 1004 / 20152 |
| 21 | | 07'16" (+02'02") | 1011 / 21164 |
| 22 | | 05'58" (+00'44") | 997 / 22162 |
| 23 | | 05'14" | 1014 / 23176 |
再不起來跑以後也別想起來跑了~這個月的第一次...
偷懶了快一個月~
跑到約10K過後，腳踝又開始不太舒服...看來還沒完全復原~還有點腫，回家趕快冰敷，不過沒關係~剛好228連假來去爬山修養，順便補眠，哈哈!!
最近看完了跑得過一切以及工藤真實~
有一個想法是~訓練到底是要重質還是重量呢??
目前個人我是偏重量~質的部分幾乎沒練到~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
2月累積里程 : 460.98 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'43" | 00:06'43" |
| 2 | 06'37" | 00:13'20" |
| 3 | 06'20" | 00:19'40" |
| 4 | 06'22" | 00:26'02" |
| 5 | 06'16" | 00:32'18" |
| 6 | 06'28" | 00:38'46" |
| 7 | 06'41" | 00:45'27" |
| 8 | 06'25" | 00:51'52" |
| 9 | 06'06" | 00:57'58" |
| 10 | 05'36" | 01:03'34" |
| 11 | 05'37" | 01:09'11" |
| 12 | 06'14" | 01:15'25" |
| 13 | 05'43" | 01:21'08" |
| 14 | 05'39" | 01:26'47" |
| 15 | 05'45" | 01:32'32" |
| 16 | 05'47" | 01:38'19" |
| 17 | 06'01" | 01:44'20" |
| 18 | 06'34" | 01:50'54" |
| 19 | 06'28" | 01:57'22" |
| 20 | 06'10" | 02:03'32" |
| 21 | 07'15" | 02:10'47" |
| 22 | 06'03" | 02:16'50" |
| 23 | 05'21" | 02:22'11" |
| 23.1 | 19'21" | 02:23'23" |
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