31.2 km | 03:58:46 | 07:39/km日期: 2013-11-21 17:52 - 地點: 自強 - 天氣: 冷到骨子裡 - 平均心率: 45 - 卡路里: 2106 Cal - 溫度: 24°C - 濕度: 60%
Pace: 06'42" / 06'06" / 06'21" / 06'09" / 09'15" / 06'15" / 06'49" / 09'24" / 09'20" / 06'32" / 06'46" / 06'22" / 10'08" / 06'38" / 06'28" / 06'32" / 13'26" / 06'38" / 06'32" / 06'24" / 13'13" / 06'42" / 07'41" / 06'40" / 06'14" / 06'26" / 15'51" / 06'23" / 06'52" / 06'32" / 06'10" / 06'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'35" (+00'23") | 1217 / 1217 |
| 2 | | 06'14" (+00'02") | 1208 / 2426 |
| 3 | | 06'12" | 1212 / 3638 |
| 4 | | 08'44" (+02'32") | 1209 / 4847 |
| 5 | | 06'12" | 1215 / 6062 |
| 6 | | 09'03" (+02'51") | 1215 / 7277 |
| 7 | | 09'00" (+02'48") | 1220 / 8497 |
| 8 | | 06'27" (+00'15") | 1207 / 9704 |
| 9 | | 06'37" (+00'25") | 1204 / 10909 |
| 10 | | 06'30" (+00'18") | 1215 / 12124 |
| 11 | | 09'24" (+03'12") | 1224 / 13349 |
| 12 | | 06'35" (+00'23") | 1207 / 14557 |
| 13 | | 06'29" (+00'17") | 1207 / 15764 |
| 14 | | 12'12" (+06'00") | 1215 / 16980 |
| 15 | | 06'35" (+00'23") | 1213 / 18193 |
| 16 | | 06'30" (+00'18") | 1208 / 19401 |
| 17 | | 11'54" (+05'42") | 1209 / 20611 |
| 18 | | 06'41" (+00'29") | 1212 / 21824 |
| 19 | | 07'31" (+01'19") | 1201 / 23025 |
| 20 | | 06'35" (+00'23") | 1210 / 24236 |
| 21 | | 06'16" (+00'04") | 1213 / 25450 |
| 22 | | 14'14" (+08'02") | 1209 / 26659 |
| 23 | | 06'28" (+00'16") | 1209 / 27869 |
| 24 | | 06'45" (+00'33") | 1210 / 29079 |
| 25 | | 06'29" (+00'17") | 1211 / 30291 |
熱血跑友: MONA 林醫師 台南熱跑大哥 壯志豪情 小毛 小楊 ALLEN
今天嘗試快步頻小步伐,不過有夠累
還是不要刻意小步伐 正常步伐+快步頻就好
今天跑到12K就開始覺得大腿開始酸><
跑到26K血糖很低差點昏倒
還好MONA在我身旁借我攙扶一下^^
跑完30K的心得就是快步頻很吃大腿和腳底的肌力
很早之前就想練快步頻,但是一直偷懶 哈
希望下星期可以更順利^^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~154 | 65~79% |
| 2:M馬拉松配速區 | 154~173 | 79~89% |
| 3:T乳酸耐力區 | 173~179 | 89~92% |
| 4:A無氧耐力區 | 179~190 | 92~97.5% |
| 5:I最大耗氧區 | 190~195 | 97.5~100% |
| 最大心率為195 點此去設定最大心率 |
11月累積里程 :
347.14 km 
MIZUNO Wave Sayonara 累積 :
1838.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'42" | 00:06'42" |
| 2 | 06'06" | 00:12'48" |
| 3 | 06'21" | 00:19'09" |
| 4 | 06'09" | 00:25'18" |
| 5 | 09'15" | 00:34'33" |
| 6 | 06'15" | 00:40'48" |
| 7 | 06'49" | 00:47'37" |
| 8 | 09'24" | 00:57'01" |
| 9 | 09'20" | 01:06'21" |
| 10 | 06'32" | 01:12'53" |
| 11 | 06'46" | 01:19'39" |
| 12 | 06'22" | 01:26'01" |
| 13 | 10'08" | 01:36'09" |
| 14 | 06'38" | 01:42'47" |
| 15 | 06'28" | 01:49'15" |
| 16 | 06'32" | 01:55'47" |
| 17 | 13'26" | 02:09'13" |
| 18 | 06'38" | 02:15'51" |
| 19 | 06'32" | 02:22'23" |
| 20 | 06'24" | 02:28'47" |
| 21 | 13'13" | 02:42'00" |
| 22 | 06'42" | 02:48'42" |
| 23 | 07'41" | 02:56'23" |
| 24 | 06'40" | 03:03'03" |
| 25 | 06'14" | 03:09'17" |
| 26 | 06'26" | 03:15'43" |
| 27 | 15'51" | 03:31'34" |
| 28 | 06'23" | 03:37'57" |
| 29 | 06'52" | 03:44'49" |
| 30 | 06'32" | 03:51'21" |
| 31 | 06'10" | 03:57'31" |
| 31.2 | 06'21" | 03:58'46" |
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