| 上週跑大棟山遇雨滑了一跤，左側手臂、肋骨、髖骨撞傷，痛了一周(到今天還在痛)，對於今天這場山路馬真的忐忑，還好撐過來了，幸運獲得總五，……好久沒上總排凸台，真的意外，爽 賽後評分: ok 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 112~136 | 65~79% | | 2:M馬拉松配速區 | 136~153 | 79~89% | | 3:T乳酸耐力區 | 153~159 | 89~92% | | 4:A無氧耐力區 | 159~168 | 92~97.5% | | 5:I最大耗氧區 | 168~173 | 97.5~100% | | 最大心率為173 點此去設定最大心率 |
9月累積里程 : 517.19 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'22" | 00:04'22" | | 2 | 03'35" | 00:07'57" | | 3 | 04'31" | 00:12'28" | | 4 | 03'57" | 00:16'25" | | 5 | 06'32" | 00:22'57" | | 6 | 05'36" | 00:28'33" | | 7 | 06'04" | 00:34'37" | | 8 | 05'53" | 00:40'30" | | 9 | 05'23" | 00:45'53" | | 10 | 04'10" | 00:50'03" | | 11 | 03'49" | 00:53'52" | | 12 | 03'57" | 00:57'49" | | 13 | 04'02" | 01:01'51" | | 14 | 04'18" | 01:06'09" | | 15 | 04'06" | 01:10'15" | | 16 | 04'29" | 01:14'44" | | 17 | 05'03" | 01:19'47" | | 18 | 04'49" | 01:24'36" | | 19 | 05'25" | 01:30'01" | | 20 | 04'37" | 01:34'38" | | 21 | 04'47" | 01:39'25" | | 22 | 05'14" | 01:44'39" | | 23 | 05'57" | 01:50'36" | | 24 | 06'08" | 01:56'44" | | 25 | 05'57" | 02:02'41" | | 26 | 08'07" | 02:10'48" | | 27 | 08'46" | 02:19'34" | | 28 | 05'03" | 02:24'37" | | 29 | 05'02" | 02:29'39" | | 30 | 04'31" | 02:34'10" | | 31 | 04'47" | 02:38'57" | | 32 | 05'05" | 02:44'02" | | 33 | 06'13" | 02:50'15" | | 34 | 06'23" | 02:56'38" | | 35 | 05'54" | 03:02'32" | | 36 | 05'49" | 03:08'21" | | 37 | 04'39" | 03:13'00" | | 38 | 05'24" | 03:18'24" | | 39 | 04'24" | 03:22'48" | | 40 | 04'32" | 03:27'20" | | 40.9 | 04'27" | 03:31'18" |
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