25.2 km | 02:49:00 | 06:41/km日期: 2016-11-15 20:16 - 總爬升: 114 m - 平均心率: 144 - 卡路里: 1431 Cal - 溫度: 15°C - 濕度: 82%
Pace: 07'06" / 07'02" / 07'08" / 06'58" / 06'24" / 06'30" / 06'25" / 06'43" / 06'34" / 06'19" / 06'42" / 06'49" / 06'52" / 06'45" / 06'26" / 06'37" / 06'44" / 06'43" / 06'31" / 06'28" / 06'30" / 06'39" / 07'15" / 06'41" / 06'40" / 06'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'06" (+00'47") | 1000 / 1000 |
| 2 | | 07'01" (+00'42") | 1000 / 2000 |
| 3 | | 07'08" (+00'49") | 1000 / 3000 |
| 4 | | 06'57" (+00'38") | 1000 / 4000 |
| 5 | | 06'23" (+00'04") | 1000 / 5000 |
| 6 | | 06'29" (+00'10") | 1000 / 6000 |
| 7 | | 06'25" (+00'06") | 1000 / 7000 |
| 8 | | 06'43" (+00'24") | 1000 / 8000 |
| 9 | | 06'33" (+00'14") | 1000 / 9000 |
| 10 | | 06'19" | 1000 / 10000 |
| 11 | | 06'41" (+00'22") | 1000 / 11000 |
| 12 | | 06'49" (+00'30") | 1000 / 12000 |
| 13 | | 06'52" (+00'33") | 1000 / 13000 |
| 14 | | 06'44" (+00'25") | 1000 / 14000 |
| 15 | | 06'25" (+00'06") | 1000 / 15000 |
| 16 | | 06'37" (+00'18") | 1000 / 16000 |
| 17 | | 06'43" (+00'24") | 1000 / 17000 |
| 18 | | 06'43" (+00'24") | 1000 / 18000 |
| 19 | | 06'30" (+00'11") | 1000 / 19000 |
| 20 | | 06'28" (+00'09") | 1000 / 20000 |
| 21 | | 06'29" (+00'10") | 1000 / 21000 |
| 22 | | 06'38" (+00'19") | 1000 / 22000 |
| 23 | | 07'15" (+00'56") | 1000 / 23000 |
| 24 | | 06'41" (+00'22") | 1000 / 24000 |
| 25 | | 06'39" (+00'20") | 1000 / 25000 |
| 26 | | 06'19" | 236 / 25236 |
慢慢跑，20k後心率開始上升..RQ心率太低無及時跑力
挑水三年，砍材三年
跑步好幾年了，但跑步效率還是不好..
生命從哪來我不知道，但是人靠著能量延續生命，
氧氣、食物、水、陽光，缺一不可..
跑步需要什麼呢..氧氣燃燒體內的糖或脂肪產生熱量跟水，過多的熱量經由皮膚散熱，也是為什麼會流汗與水份流失的原因，如果想要長距離無補，就要減少熱量產生與能量的損失，
結論是降跑速跟提升跑步效率..
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~153 | 65~79% |
| 2:M馬拉松配速區 | 153~172 | 79~89% |
| 3:T乳酸耐力區 | 172~178 | 89~92% |
| 4:A無氧耐力區 | 178~189 | 92~97.5% |
| 5:I最大耗氧區 | 189~194 | 97.5~100% |
| 最大心率為194 點此去設定最大心率 |
11月累積里程 : 402.40 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'06" | 00:07'06" |
| 2 | 07'02" | 00:14'08" |
| 3 | 07'08" | 00:21'16" |
| 4 | 06'58" | 00:28'14" |
| 5 | 06'24" | 00:34'38" |
| 6 | 06'30" | 00:41'08" |
| 7 | 06'25" | 00:47'33" |
| 8 | 06'43" | 00:54'16" |
| 9 | 06'34" | 01:00'50" |
| 10 | 06'19" | 01:07'09" |
| 11 | 06'42" | 01:13'51" |
| 12 | 06'49" | 01:20'40" |
| 13 | 06'52" | 01:27'32" |
| 14 | 06'45" | 01:34'17" |
| 15 | 06'26" | 01:40'43" |
| 16 | 06'37" | 01:47'20" |
| 17 | 06'44" | 01:54'04" |
| 18 | 06'43" | 02:00'47" |
| 19 | 06'31" | 02:07'18" |
| 20 | 06'28" | 02:13'46" |
| 21 | 06'30" | 02:20'16" |
| 22 | 06'39" | 02:26'55" |
| 23 | 07'15" | 02:34'10" |
| 24 | 06'41" | 02:40'51" |
| 25 | 06'40" | 02:47'31" |
| 25.2 | 06'20" | 02:49'01" |
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