31.2 km | 02:48:05 | 05:22/km日期: 2013-07-19 05:49 - 總爬升: 224 m - 地點: 松林~~鳳岡~蓮花寺~鳳鼻自行車道~西濱後湖~竹117~和興OK商店~竹2-1瑞國小~~新庄子~山崎~松林 - 天氣: 小雨轉陰 - 平均心率: 75 - 卡路里: 1340 Cal - 溫度: 26°C - 濕度: 88%
Pace: 05'27" / 05'20" / 06'04" / 05'10" / 05'12" / 05'14" / 05'07" / 06'03" / 04'52" / 05'05" / 05'12" / 05'06" / 05'01" / 05'14" / 05'08" / 05'08" / 05'11" / 05'23" / 05'28" / 05'33" / 05'30" / 05'18" / 05'34" / 05'29" / 05'33" / 05'24" / 05'24" / 05'28" / 05'48" / 06'03" / 05'24" / 04'57" /
嘗試一次跑超過30K~
天氣挺好陰小雨~~轉陰沒太陽真好
跑到和興OK商店剛好21K~~順便補給
最後10K~~接近六分速慢慢跑回順利完成
| 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 | 135~152 | 79~89% |
| 3:T乳酸耐力區 | 152~157 | 89~92% |
| 4:A無氧耐力區 | 157~166 | 92~97.5% |
| 5:I最大耗氧區 | 166~171 | 97.5~100% |
| 最大心率為171 點此去設定最大心率 |
7月累積里程 : 302.84 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'27" | 00:05'27" |
| 2 | 05'20" | 00:10'47" |
| 3 | 06'04" | 00:16'51" |
| 4 | 05'10" | 00:22'01" |
| 5 | 05'12" | 00:27'13" |
| 6 | 05'14" | 00:32'27" |
| 7 | 05'07" | 00:37'34" |
| 8 | 06'03" | 00:43'37" |
| 9 | 04'52" | 00:48'29" |
| 10 | 05'05" | 00:53'34" |
| 11 | 05'12" | 00:58'46" |
| 12 | 05'06" | 01:03'52" |
| 13 | 05'01" | 01:08'53" |
| 14 | 05'14" | 01:14'07" |
| 15 | 05'08" | 01:19'15" |
| 16 | 05'08" | 01:24'23" |
| 17 | 05'11" | 01:29'34" |
| 18 | 05'23" | 01:34'57" |
| 19 | 05'28" | 01:40'25" |
| 20 | 05'33" | 01:45'58" |
| 21 | 05'30" | 01:51'28" |
| 22 | 05'18" | 01:56'46" |
| 23 | 05'34" | 02:02'20" |
| 24 | 05'29" | 02:07'49" |
| 25 | 05'33" | 02:13'22" |
| 26 | 05'24" | 02:18'46" |
| 27 | 05'24" | 02:24'10" |
| 28 | 05'28" | 02:29'38" |
| 29 | 05'48" | 02:35'26" |
| 30 | 06'03" | 02:41'29" |
| 31 | 05'24" | 02:46'53" |
| 31.2 | 04'57" | 02:48'05" |
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