24.7 km | 01:52:31 | 04:33/km日期: 2012-11-18 06:52 - 總爬升: 152 m - 地點: 湖口鄉省道 - 天氣: 涼爽,風大 - 平均心率: 172 - 卡路里: 1490 Cal - 溫度: 17°C - 濕度: 82%
Pace: 04'18" / 04'22" / 04'28" / 04'33" / 04'39" / 04'45" / 04'39" / 04'46" / 04'44" / 04'31" / 04'25" / 04'32" / 04'35" / 04'49" / 04'38" / 04'42" / 04'30" / 04'26" / 04'34" / 04'37" / 04'23" / 04'19" / 04'25" / 04'30" / 04'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'16" | 1004 / 1004 |
| 2 | | 04'21" (+00'05") | 1009 / 2014 |
| 3 | | 04'26" (+00'10") | 1004 / 3018 |
| 4 | | 04'34" (+00'18") | 1000 / 4019 |
| 5 | | 04'39" (+00'23") | 990 / 5009 |
| 6 | | 04'44" (+00'28") | 1009 / 6019 |
| 7 | | 04'40" (+00'24") | 992 / 7011 |
| 8 | | 04'45" (+00'29") | 1004 / 8016 |
| 9 | | 04'42" (+00'26") | 999 / 9016 |
| 10 | | 04'32" (+00'16") | 1014 / 10031 |
| 11 | | 04'23" (+00'07") | 998 / 11029 |
| 12 | | 04'31" (+00'15") | 1015 / 12044 |
| 13 | | 04'36" (+00'20") | 1010 / 13055 |
| 14 | | 04'48" (+00'32") | 987 / 14042 |
| 15 | | 04'40" (+00'24") | 1008 / 15051 |
| 16 | | 04'39" (+00'23") | 1004 / 16055 |
| 17 | | 04'30" (+00'14") | 999 / 17054 |
| 18 | | 04'25" (+00'09") | 1002 / 18057 |
| 19 | | 04'35" (+00'19") | 1003 / 19060 |
| 20 | | 04'37" (+00'21") | 1015 / 20075 |
| 21 | | 04'20" (+00'04") | 991 / 21067 |
| 22 | | 04'18" (+00'02") | 996 / 22064 |
| 23 | | 04'25" (+00'09") | 1006 / 23071 |
| 24 | | 04'31" (+00'15") | 998 / 24069 |
昨晚還擔心著下雨的天氣能否讓今早的練習泡湯,沒想到睡醒之後一整個乾爽,不過是風大了點~
每個禮拜固定的跑步都成了習慣,如果取消其中一次的練習,心裡就會有罪惡感的產生,哈...中毒囉~這週的功課完成囉~~
早上省道的人車很少,很安靜,我蠻喜歡這種環境的~
繼續加油囉!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
11月累積里程 : 202.34 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'18" | 00:04'18" |
| 2 | 04'22" | 00:08'40" |
| 3 | 04'28" | 00:13'08" |
| 4 | 04'33" | 00:17'41" |
| 5 | 04'39" | 00:22'20" |
| 6 | 04'45" | 00:27'05" |
| 7 | 04'39" | 00:31'44" |
| 8 | 04'46" | 00:36'30" |
| 9 | 04'44" | 00:41'14" |
| 10 | 04'31" | 00:45'45" |
| 11 | 04'25" | 00:50'10" |
| 12 | 04'32" | 00:54'42" |
| 13 | 04'35" | 00:59'17" |
| 14 | 04'49" | 01:04'06" |
| 15 | 04'38" | 01:08'44" |
| 16 | 04'42" | 01:13'26" |
| 17 | 04'30" | 01:17'56" |
| 18 | 04'26" | 01:22'22" |
| 19 | 04'34" | 01:26'56" |
| 20 | 04'37" | 01:31'33" |
| 21 | 04'23" | 01:35'56" |
| 22 | 04'19" | 01:40'15" |
| 23 | 04'25" | 01:44'40" |
| 24 | 04'30" | 01:49'10" |
| 24.7 | 04'42" | 01:52'31" |
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