40.0 km | 04:46:46 | 07:09/km日期: 2014-01-26 14:13 - 總爬升: 605 m - 地點: 觀音山‧左岸 - 平均心率: 83 - 卡路里: 3141 Cal - 溫度: 17°C - 濕度: 72%
Pace: 07'01" / 06'53" / 06'48" / 06'43" / 06'49" / 06'23" / 07'32" / 06'48" / 08'07" / 07'13" / 07'46" / 08'03" / 08'21" / 08'07" / 07'03" / 06'51" / 06'48" / 07'01" / 06'50" / 07'04" / 08'11" / 07'56" / 07'02" / 07'01" / 07'00" / 06'58" / 07'05" / 07'01" / 06'53" / 06'43" / 06'41" / 06'42" / 06'40" / 06'37" / 07'08" / 06'52" / 06'52" / 07'15" / 07'20" / 06'28" / 44'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'59" (+00'38") | 1004 / 1004 |
| 2 | | 06'53" (+00'32") | 999 / 2003 |
| 3 | | 06'48" (+00'27") | 999 / 3002 |
| 4 | | 06'40" (+00'19") | 1005 / 4008 |
| 5 | | 06'49" (+00'28") | 1003 / 5012 |
| 6 | | 06'21" | 1002 / 6015 |
| 7 | | 07'33" (+01'12") | 1010 / 7026 |
| 8 | | 06'48" (+00'27") | 1005 / 8031 |
| 9 | | 08'06" (+01'45") | 1013 / 9044 |
| 10 | | 07'14" (+00'53") | 996 / 10040 |
| 11 | | 07'48" (+01'27") | 1012 / 11052 |
| 12 | | 08'01" (+01'40") | 1008 / 12061 |
| 13 | | 08'16" (+01'55") | 1004 / 13065 |
| 14 | | 08'06" (+01'45") | 1004 / 14070 |
| 15 | | 07'06" (+00'45") | 1005 / 15076 |
| 16 | | 06'46" (+00'25") | 1008 / 16085 |
| 17 | | 06'53" (+00'32") | 1009 / 17094 |
| 18 | | 07'03" (+00'42") | 996 / 18091 |
| 19 | | 06'41" (+00'20") | 1013 / 19104 |
| 20 | | 07'18" (+00'57") | 1007 / 20112 |
| 21 | | 08'04" (+01'43") | 1012 / 21125 |
| 22 | | 07'46" (+01'25") | 1002 / 22127 |
| 23 | | 07'05" (+00'44") | 1008 / 23135 |
| 24 | | 07'01" (+00'40") | 1006 / 24141 |
| 25 | | 06'58" (+00'37") | 1011 / 25153 |
| 26 | | 07'11" (+00'50") | 1006 / 26160 |
| 27 | | 06'54" (+00'33") | 1008 / 27168 |
| 28 | | 06'58" (+00'37") | 1004 / 28172 |
| 29 | | 06'55" (+00'34") | 1013 / 29186 |
| 30 | | 06'37" (+00'16") | 1009 / 30195 |
| 31 | | 06'38" (+00'17") | 1007 / 31202 |
| 32 | | 06'47" (+00'26") | 1011 / 32214 |
| 33 | | 06'36" (+00'15") | 1004 / 33218 |
| 34 | | 06'37" (+00'16") | 1006 / 34224 |
| 35 | | 07'11" (+00'50") | 1008 / 35233 |
| 36 | | 06'51" (+00'30") | 999 / 36232 |
| 37 | | 06'52" (+00'31") | 996 / 37229 |
| 38 | | 07'20" (+00'59") | 1013 / 38242 |
| 39 | | 07'15" (+00'54") | 1003 / 39245 |
| 40 | | 06'29" (+00'08") | 1021 / 40266 |
108 特訓 40K 2/2
早上本來預計四點起床，但醒來發現身體實在很累，訓練的原則是可以累腳不可以累身體，乾脆睡到飽改下午跑。
這個周末打算兩次 LSD 都是山路，今天沒甚麼特定計畫，就去繞觀音山吧。上孝義、下田浦、上凌雲、下荖阡、上療養院、下渡船頭，最後從左岸回，再小繞一下買點雜貨，剛好 40K。
雖然昨天也跑了 44K，但今天爬坡全程未停，都是一鼓作氣，回程平路也不算太慢。今天體會到所謂 Glide 是怎麼樣的感覺，也許我的 Glide 還不是很標準，但膝蓋受力變小，速度也還能維持。
今天的疲勞度也算破表了，晚上要好好睡一覺。
| 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 |
1月累積里程 : 508.89 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'01" | 00:07'01" |
| 2 | 06'53" | 00:13'54" |
| 3 | 06'48" | 00:20'42" |
| 4 | 06'43" | 00:27'25" |
| 5 | 06'49" | 00:34'14" |
| 6 | 06'23" | 00:40'37" |
| 7 | 07'32" | 00:48'09" |
| 8 | 06'48" | 00:54'57" |
| 9 | 08'07" | 01:03'04" |
| 10 | 07'13" | 01:10'17" |
| 11 | 07'46" | 01:18'03" |
| 12 | 08'03" | 01:26'06" |
| 13 | 08'21" | 01:34'27" |
| 14 | 08'07" | 01:42'34" |
| 15 | 07'03" | 01:49'37" |
| 16 | 06'51" | 01:56'28" |
| 17 | 06'48" | 02:03'16" |
| 18 | 07'01" | 02:10'17" |
| 19 | 06'50" | 02:17'07" |
| 20 | 07'04" | 02:24'11" |
| 21 | 08'11" | 02:32'22" |
| 22 | 07'56" | 02:40'18" |
| 23 | 07'02" | 02:47'20" |
| 24 | 07'01" | 02:54'21" |
| 25 | 07'00" | 03:01'21" |
| 26 | 06'58" | 03:08'19" |
| 27 | 07'05" | 03:15'24" |
| 28 | 07'01" | 03:22'25" |
| 29 | 06'53" | 03:29'18" |
| 30 | 06'43" | 03:36'01" |
| 31 | 06'41" | 03:42'42" |
| 32 | 06'42" | 03:49'24" |
| 33 | 06'40" | 03:56'04" |
| 34 | 06'37" | 04:02'41" |
| 35 | 07'08" | 04:09'49" |
| 36 | 06'52" | 04:16'41" |
| 37 | 06'52" | 04:23'33" |
| 38 | 07'15" | 04:30'48" |
| 39 | 07'20" | 04:38'08" |
| 40 | 06'28" | 04:44'36" |
| 40.0 | 44'13" | 04:46'46" |
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