20.0 km | 01:59:30 | 05:58/km日期: 2014-08-09 05:23 - 地點: 全家~竹圍碼頭(原路折返) - 天氣: 沒太陽 - 平均心率: 65 - 卡路里: 1807 Cal - 溫度: 30°C - 濕度: 76%
Pace: 05'56" / 05'58" / 06'03" / 06'04" / 06'02" / 06'05" / 06'03" / 06'05" / 06'05" / 06'06" / 06'01" / 05'52" / 05'55" / 05'57" / 05'57" / 05'47" / 05'27" / 05'32" / 05'35" / 05'59" / 56'28" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'54" (+00'29") | 998 / 998 |
| 2 | | 05'58" (+00'33") | 1016 / 2015 |
| 3 | | 06'04" (+00'39") | 999 / 3015 |
| 4 | | 06'03" (+00'38") | 1004 / 4019 |
| 5 | | 06'01" (+00'36") | 1002 / 5022 |
| 6 | | 06'04" (+00'39") | 1001 / 6024 |
| 7 | | 06'04" (+00'39") | 1006 / 7030 |
| 8 | | 06'03" (+00'38") | 1018 / 8048 |
| 9 | | 06'06" (+00'41") | 1006 / 9055 |
| 10 | | 06'03" (+00'38") | 1014 / 10069 |
| 11 | | 06'00" (+00'35") | 1008 / 11077 |
| 12 | | 05'54" (+00'29") | 1007 / 12085 |
| 13 | | 05'54" (+00'29") | 1010 / 13096 |
| 14 | | 05'58" (+00'33") | 1001 / 14097 |
| 15 | | 05'54" (+00'29") | 1000 / 15098 |
| 16 | | 05'46" (+00'21") | 1001 / 16099 |
| 17 | | 05'25" | 1002 / 17101 |
| 18 | | 05'32" (+00'07") | 1013 / 18115 |
| 19 | | 05'42" (+00'17") | 1014 / 19130 |
| 20 | | 05'59" (+00'34") | 1000 / 20130 |
補課~
把這週欠的里程補一補，不過今天一早跑不起來，好險全程沒太陽，很有風涼涼的，就慢慢跑，維持六分左右，折返回到關渡宮時決定努力一下，看能不能跑進去，後段就加了點速度啦!
而快回到焚化爐時也遇到北投團的人正迎面而來，開心問早，不過應該也有一大群的人在山上吧~~XD
明早要起床，再戰up 20K~~^^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
8月累積里程 : 267.67 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'56" | 00:05'56" |
| 2 | 05'58" | 00:11'54" |
| 3 | 06'03" | 00:17'57" |
| 4 | 06'04" | 00:24'01" |
| 5 | 06'02" | 00:30'03" |
| 6 | 06'05" | 00:36'08" |
| 7 | 06'03" | 00:42'11" |
| 8 | 06'05" | 00:48'16" |
| 9 | 06'05" | 00:54'21" |
| 10 | 06'06" | 01:00'27" |
| 11 | 06'01" | 01:06'28" |
| 12 | 05'52" | 01:12'20" |
| 13 | 05'55" | 01:18'15" |
| 14 | 05'57" | 01:24'12" |
| 15 | 05'57" | 01:30'09" |
| 16 | 05'47" | 01:35'56" |
| 17 | 05'27" | 01:41'23" |
| 18 | 05'32" | 01:46'55" |
| 19 | 05'35" | 01:52'30" |
| 20 | 05'59" | 01:58'29" |
| 20.0 | 56'28" | 01:59'30" |
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