50.0 km | 05:47:55 | 06:57/km日期: 2014-02-04 04:43 - 總爬升: 735 m - 地點: 蘆洲．關渡．北投．陽明山．菁山路．外雙溪．士林 - 平均心率: 65 - 卡路里: 3990 Cal - 溫度: 14°C - 濕度: 88%
Pace: 05'51" / 06'30" / 08'11" / 06'28" / 06'23" / 06'21" / 06'20" / 07'21" / 07'45" / 06'40" / 06'15" / 06'25" / 06'13" / 06'14" / 06'54" / 07'55" / 08'30" / 07'57" / 08'00" / 07'15" / 08'42" / 09'26" / 07'21" / 06'12" / 07'25" / 07'30" / 07'30" / 08'03" / 07'10" / 06'26" / 07'25" / 06'08" / 06'03" / 07'03" / 06'08" / 06'04" / 06'45" / 05'52" / 05'39" / 06'50" / 06'20" / 06'15" / 06'49" / 06'09" / 06'40" / 06'57" / 07'00" / 06'18" / 06'45" / 06'50" / 62'47" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'49" | 1005 / 1005 |
| 2 | | 06'30" (+00'41") | 998 / 2004 |
| 3 | | 08'11" (+02'22") | 1013 / 3017 |
| 4 | | 06'27" (+00'38") | 1008 / 4026 |
| 5 | | 06'20" (+00'31") | 1010 / 5037 |
| 6 | | 06'24" (+00'35") | 1003 / 6041 |
| 7 | | 06'16" (+00'27") | 1013 / 7054 |
| 8 | | 07'35" (+01'46") | 1022 / 8077 |
| 9 | | 07'31" (+01'42") | 1007 / 9084 |
| 10 | | 06'36" (+00'47") | 995 / 10080 |
| 11 | | 06'13" (+00'24") | 1005 / 11086 |
| 12 | | 06'26" (+00'37") | 1009 / 12095 |
| 13 | | 06'11" (+00'22") | 1013 / 13109 |
| 14 | | 06'13" (+00'24") | 1009 / 14118 |
| 15 | | 07'04" (+01'15") | 998 / 15116 |
| 16 | | 07'56" (+02'07") | 1007 / 16124 |
| 17 | | 08'27" (+02'38") | 1008 / 17132 |
| 18 | | 07'58" (+02'09") | 1001 / 18133 |
| 19 | | 07'55" (+02'06") | 1008 / 19141 |
| 20 | | 07'15" (+01'26") | 1010 / 20151 |
| 21 | | 08'51" (+03'02") | 1002 / 21154 |
| 22 | | 09'02" (+03'13") | 1012 / 22167 |
| 23 | | 07'22" (+01'33") | 1009 / 23176 |
| 24 | | 06'26" (+00'37") | 1012 / 24189 |
| 25 | | 07'27" (+01'38") | 1009 / 25199 |
| 26 | | 07'38" (+01'49") | 1009 / 26208 |
| 27 | | 07'10" (+01'21") | 1001 / 27209 |
| 28 | | 07'56" (+02'07") | 1014 / 28223 |
| 29 | | 07'13" (+01'24") | 1018 / 29242 |
| 30 | | 06'31" (+00'42") | 1001 / 30243 |
| 31 | | 07'10" (+01'21") | 1011 / 31255 |
| 32 | | 06'07" (+00'18") | 1007 / 32262 |
| 33 | | 06'13" (+00'24") | 999 / 33262 |
| 34 | | 06'54" (+01'05") | 1006 / 34268 |
| 35 | | 06'04" (+00'15") | 1003 / 35272 |
| 36 | | 06'08" (+00'19") | 1008 / 36280 |
| 37 | | 06'37" (+00'48") | 1010 / 37291 |
| 38 | | 05'50" (+00'01") | 1010 / 38302 |
| 39 | | 06'12" (+00'23") | 1009 / 39312 |
| 40 | | 06'31" (+00'42") | 1006 / 40318 |
| 41 | | 06'14" (+00'25") | 1003 / 41322 |
| 42 | | 06'43" (+00'54") | 998 / 42321 |
| 43 | | 06'15" (+00'26") | 1008 / 43329 |
| 44 | | 06'14" (+00'25") | 1003 / 44333 |
| 45 | | 06'43" (+00'54") | 1009 / 45343 |
| 46 | | 07'02" (+01'13") | 1003 / 46346 |
| 47 | | 06'48" (+00'59") | 1010 / 47356 |
| 48 | | 06'18" (+00'29") | 1000 / 48356 |
| 49 | | 06'52" (+01'03") | 1010 / 49367 |
| 50 | | 06'36" (+00'47") | 1010 / 50377 |
108 特訓 42K 2/2
這本來應該是大前天要跑的，但因右膝內側有點痛，所以一直延到今天。心得：
湖底路好陡
菁山路好長 T_T
今天一次練到50K實在是累翻了...
| 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 |
2月累積里程 : 293.14 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'51" | 00:05'51" |
| 2 | 06'30" | 00:12'21" |
| 3 | 08'11" | 00:20'32" |
| 4 | 06'28" | 00:27'00" |
| 5 | 06'23" | 00:33'23" |
| 6 | 06'21" | 00:39'44" |
| 7 | 06'20" | 00:46'04" |
| 8 | 07'21" | 00:53'25" |
| 9 | 07'45" | 01:01'10" |
| 10 | 06'40" | 01:07'50" |
| 11 | 06'15" | 01:14'05" |
| 12 | 06'25" | 01:20'30" |
| 13 | 06'13" | 01:26'43" |
| 14 | 06'14" | 01:32'57" |
| 15 | 06'54" | 01:39'51" |
| 16 | 07'55" | 01:47'46" |
| 17 | 08'30" | 01:56'16" |
| 18 | 07'57" | 02:04'13" |
| 19 | 08'00" | 02:12'13" |
| 20 | 07'15" | 02:19'28" |
| 21 | 08'42" | 02:28'10" |
| 22 | 09'26" | 02:37'36" |
| 23 | 07'21" | 02:44'57" |
| 24 | 06'12" | 02:51'09" |
| 25 | 07'25" | 02:58'34" |
| 26 | 07'30" | 03:06'04" |
| 27 | 07'30" | 03:13'34" |
| 28 | 08'03" | 03:21'37" |
| 29 | 07'10" | 03:28'47" |
| 30 | 06'26" | 03:35'13" |
| 31 | 07'25" | 03:42'38" |
| 32 | 06'08" | 03:48'46" |
| 33 | 06'03" | 03:54'49" |
| 34 | 07'03" | 04:01'52" |
| 35 | 06'08" | 04:08'00" |
| 36 | 06'04" | 04:14'04" |
| 37 | 06'45" | 04:20'49" |
| 38 | 05'52" | 04:26'41" |
| 39 | 05'39" | 04:32'20" |
| 40 | 06'50" | 04:39'10" |
| 41 | 06'20" | 04:45'30" |
| 42 | 06'15" | 04:51'45" |
| 43 | 06'49" | 04:58'34" |
| 44 | 06'09" | 05:04'43" |
| 45 | 06'40" | 05:11'23" |
| 46 | 06'57" | 05:18'20" |
| 47 | 07'00" | 05:25'20" |
| 48 | 06'18" | 05:31'38" |
| 49 | 06'45" | 05:38'23" |
| 50 | 06'50" | 05:45'13" |
| 50.0 | 62'47" | 05:47'55" |
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