30.0 km | 02:49:29 | 05:38/km日期: 2014-12-18 09:24 - 地點: 大饒社區亂亂繞 - 天氣: 寒流來的好天氣 - 平均心率: 65 - 卡路里: 2625 Cal - 溫度: 11°C - 濕度: 58%
Pace: 05'40" / 05'32" / 05'36" / 05'34" / 05'31" / 05'33" / 05'30" / 05'32" / 06'00" / 05'35" / 05'28" / 05'30" / 05'23" / 06'12" / 05'16" / 05'16" / 05'21" / 06'41" / 05'22" / 05'11" / 05'07" / 04'58" / 07'07" / 05'12" / 05'12" / 05'07" / 07'38" / 05'25" / 05'12" / 05'14" / 60'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'39" (+00'37") | 1008 / 1008 |
| 2 | | 05'31" (+00'29") | 1005 / 2014 |
| 3 | | 05'36" (+00'34") | 1010 / 3024 |
| 4 | | 05'33" (+00'31") | 1005 / 4030 |
| 5 | | 05'31" (+00'29") | 1012 / 5042 |
| 6 | | 05'32" (+00'30") | 1012 / 6055 |
| 7 | | 05'30" (+00'28") | 1005 / 7060 |
| 8 | | 05'30" (+00'28") | 1012 / 8073 |
| 9 | | 06'00" (+00'58") | 1002 / 9075 |
| 10 | | 05'35" (+00'33") | 1014 / 10090 |
| 11 | | 05'26" (+00'24") | 1007 / 11098 |
| 12 | | 05'30" (+00'28") | 1009 / 12108 |
| 13 | | 05'23" (+00'21") | 1012 / 13121 |
| 14 | | 06'10" (+01'08") | 1006 / 14127 |
| 15 | | 05'15" (+00'13") | 1011 / 15139 |
| 16 | | 05'14" (+00'12") | 1000 / 16139 |
| 17 | | 05'20" (+00'18") | 1010 / 17150 |
| 18 | | 06'42" (+01'40") | 1016 / 18166 |
| 19 | | 05'20" (+00'18") | 1013 / 19180 |
| 20 | | 05'08" (+00'06") | 998 / 20179 |
| 21 | | 05'02" | 1014 / 21194 |
| 22 | | 06'59" (+01'57") | 1017 / 22211 |
| 23 | | 05'08" (+00'06") | 1004 / 23216 |
| 24 | | 05'13" (+00'11") | 1010 / 24226 |
| 25 | | 05'11" (+00'09") | 1011 / 25237 |
| 26 | | 05'04" (+00'02") | 1002 / 26240 |
| 27 | | 07'37" (+02'35") | 1017 / 27257 |
| 28 | | 05'27" (+00'25") | 1014 / 28272 |
| 29 | | 05'10" (+00'08") | 1001 / 29274 |
| 30 | | 05'09" (+00'07") | 1008 / 30282 |
集集馬前的LSD
離上一次30K LSD大約快半年了~
成績有進步~撞牆期也有往後移
唯左腳膝蓋有點緊~慶幸的是跑的途中沒有不適!
不過跑完後 感覺ITBS還是有點痛感!
還好拉完筋後改善很多~
接下來好好休息~期待集集馬能有好成績!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
12月累積里程 :
214.03 km 
MIZUNO Wave Rider 17 累積 :
1114.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'40" | 00:05'40" |
| 2 | 05'32" | 00:11'12" |
| 3 | 05'36" | 00:16'48" |
| 4 | 05'34" | 00:22'22" |
| 5 | 05'31" | 00:27'53" |
| 6 | 05'33" | 00:33'26" |
| 7 | 05'30" | 00:38'56" |
| 8 | 05'32" | 00:44'28" |
| 9 | 06'00" | 00:50'28" |
| 10 | 05'35" | 00:56'03" |
| 11 | 05'28" | 01:01'31" |
| 12 | 05'30" | 01:07'01" |
| 13 | 05'23" | 01:12'24" |
| 14 | 06'12" | 01:18'36" |
| 15 | 05'16" | 01:23'52" |
| 16 | 05'16" | 01:29'08" |
| 17 | 05'21" | 01:34'29" |
| 18 | 06'41" | 01:41'10" |
| 19 | 05'22" | 01:46'32" |
| 20 | 05'11" | 01:51'43" |
| 21 | 05'07" | 01:56'50" |
| 22 | 04'58" | 02:01'48" |
| 23 | 07'07" | 02:08'55" |
| 24 | 05'12" | 02:14'07" |
| 25 | 05'12" | 02:19'19" |
| 26 | 05'07" | 02:24'26" |
| 27 | 07'38" | 02:32'04" |
| 28 | 05'25" | 02:37'29" |
| 29 | 05'12" | 02:42'41" |
| 30 | 05'14" | 02:47'55" |
| 30.0 | 60'15" | 02:49'29" |
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