30.3 km | 03:00:02 | 05:56/km日期: 2014-10-14 18:17 - 總爬升: 545 m - 地點: 山中湖-桐花公園-土綜 - 天氣: 涼爽 - 平均心率: 178 - 卡路里: 3779 Cal - 溫度: 21°C - 濕度: 65%
Pace: 05'31" / 05'04" / 05'26" / 05'31" / 06'16" / 06'47" / 07'45" / 05'19" / 04'59" / 05'05" / 05'16" / 05'26" / 05'28" / 05'42" / 05'38" / 06'37" / 06'51" / 07'31" / 07'12" / 06'32" / 05'04" / 06'16" / 05'29" / 05'28" / 05'31" / 05'33" / 05'53" / 06'05" / 06'02" / 05'30" / 10'41" /
基本訓練
山中湖1趟
桐花公園1趟
土綜3k緩和跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~161 | 79~89% |
| 3:T乳酸耐力區 | 161~166 | 89~92% |
| 4:A無氧耐力區 | 166~176 | 92~97.5% |
| 5:I最大耗氧區 | 176~181 | 97.5~100% |
| 最大心率為181 點此去設定最大心率 |
10月累積里程 :
314.79 km 
Mizuno Wave Inspire 10 SW 累積 :
1573.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'31" | 00:05'31" |
| 2 | 05'04" | 00:10'35" |
| 3 | 05'26" | 00:16'01" |
| 4 | 05'31" | 00:21'32" |
| 5 | 06'16" | 00:27'48" |
| 6 | 06'47" | 00:34'35" |
| 7 | 07'45" | 00:42'20" |
| 8 | 05'19" | 00:47'39" |
| 9 | 04'59" | 00:52'38" |
| 10 | 05'05" | 00:57'43" |
| 11 | 05'16" | 01:02'59" |
| 12 | 05'26" | 01:08'25" |
| 13 | 05'28" | 01:13'53" |
| 14 | 05'42" | 01:19'35" |
| 15 | 05'38" | 01:25'13" |
| 16 | 06'37" | 01:31'50" |
| 17 | 06'51" | 01:38'41" |
| 18 | 07'31" | 01:46'12" |
| 19 | 07'12" | 01:53'24" |
| 20 | 06'32" | 01:59'56" |
| 21 | 05'04" | 02:05'00" |
| 22 | 06'16" | 02:11'16" |
| 23 | 05'29" | 02:16'45" |
| 24 | 05'28" | 02:22'13" |
| 25 | 05'31" | 02:27'44" |
| 26 | 05'33" | 02:33'17" |
| 27 | 05'53" | 02:39'10" |
| 28 | 06'05" | 02:45'15" |
| 29 | 06'02" | 02:51'17" |
| 30 | 05'30" | 02:56'47" |
| 30.3 | 10'41" | 03:00'02" |
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