30.8 km | 03:32:58 | 06:54/km日期: 2015-09-26 07:09 - 總爬升: 394 m - 地點: 環虎頭山+2坑 - 天氣: 沒太陽超棒der - 平均心率: 59 - 卡路里: 2588 Cal - 溫度: 25°C - 濕度: 85%
Pace: 06'35" / 06'28" / 07'32" / 07'53" / 06'15" / 06'18" / 06'45" / 06'15" / 13'57" / 05'38" / 05'43" / 05'58" / 06'27" / 07'51" / 06'54" / 06'18" / 06'23" / 05'56" / 05'52" / 05'34" / 05'37" / 05'43" / 15'24" / 06'30" / 06'34" / 07'25" / 06'29" / 06'12" / 05'57" / 05'26" / 05'00" / 00'11" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'33" (+01'09") | 1003 / 1003 |
| 2 | | 06'29" (+01'05") | 1014 / 2017 |
| 3 | | 07'28" (+02'04") | 1006 / 3024 |
| 4 | | 07'54" (+02'30") | 1004 / 4029 |
| 5 | | 06'14" (+00'50") | 1003 / 5032 |
| 6 | | 06'16" (+00'52") | 1010 / 6043 |
| 7 | | 06'45" (+01'21") | 1010 / 7053 |
| 8 | | 06'17" (+00'53") | 1004 / 8057 |
| 9 | | 13'45" (+08'21") | 1014 / 9072 |
| 10 | | 05'37" (+00'13") | 1004 / 10076 |
| 11 | | 05'45" (+00'21") | 1005 / 11081 |
| 12 | | 06'02" (+00'38") | 1003 / 12085 |
| 13 | | 06'35" (+01'11") | 1012 / 13097 |
| 14 | | 07'45" (+02'21") | 1006 / 14104 |
| 15 | | 06'44" (+01'20") | 1005 / 15109 |
| 16 | | 06'26" (+01'02") | 1004 / 16114 |
| 17 | | 06'17" (+00'53") | 1008 / 17122 |
| 18 | | 05'53" (+00'29") | 1002 / 18124 |
| 19 | | 05'46" (+00'22") | 1001 / 19125 |
| 20 | | 05'33" (+00'09") | 1008 / 20134 |
| 21 | | 05'43" (+00'19") | 1011 / 21145 |
| 22 | | 05'41" (+00'17") | 1001 / 22147 |
| 23 | | 15'30" (+10'06") | 1008 / 23155 |
| 24 | | 06'22" (+00'58") | 1014 / 24170 |
| 25 | | 06'55" (+01'31") | 1009 / 25179 |
| 26 | | 07'04" (+01'40") | 1007 / 26187 |
| 27 | | 06'30" (+01'06") | 1003 / 27191 |
| 28 | | 06'02" (+00'38") | 1011 / 28202 |
| 29 | | 05'54" (+00'30") | 1001 / 29203 |
| 30 | | 05'24" | 1010 / 30213 |
| 31 | | 04'54" | 819 / 31033 |
今日菜單：30k LSD
路程為楓樹坑逆坑1圈>>環虎頭山(長壽路>登山階梯口>桃園高中>榮民醫院>忠烈祠>環保公園)>>電塔右轉轉回楓樹坑>>回出發點>>逆坑再一圈
速度維持在6分30秒左右，
分別在8K與22K回到出發點補給，
與愛跑鹿與大勇團各位先拜喇低賽，
中間繞坑2次400M陡坡與1.5K環保陡坡，
只有在15K~20K會有沉重卡卡感，
過20K後節奏出來惹，整體作動粉順
超過6個月沒跑超過30k，
感覺還不錯~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
9月累積里程 : 172.14 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'35" | 00:06'35" |
| 2 | 06'28" | 00:13'03" |
| 3 | 07'32" | 00:20'35" |
| 4 | 07'53" | 00:28'28" |
| 5 | 06'15" | 00:34'43" |
| 6 | 06'18" | 00:41'01" |
| 7 | 06'45" | 00:47'46" |
| 8 | 06'15" | 00:54'01" |
| 9 | 13'57" | 01:07'58" |
| 10 | 05'38" | 01:13'36" |
| 11 | 05'43" | 01:19'19" |
| 12 | 05'58" | 01:25'17" |
| 13 | 06'27" | 01:31'44" |
| 14 | 07'51" | 01:39'35" |
| 15 | 06'54" | 01:46'29" |
| 16 | 06'18" | 01:52'47" |
| 17 | 06'23" | 01:59'10" |
| 18 | 05'56" | 02:05'06" |
| 19 | 05'52" | 02:10'58" |
| 20 | 05'34" | 02:16'32" |
| 21 | 05'37" | 02:22'09" |
| 22 | 05'43" | 02:27'52" |
| 23 | 15'24" | 02:43'16" |
| 24 | 06'30" | 02:49'46" |
| 25 | 06'34" | 02:56'20" |
| 26 | 07'25" | 03:03'45" |
| 27 | 06'29" | 03:10'14" |
| 28 | 06'12" | 03:16'26" |
| 29 | 05'57" | 03:22'23" |
| 30 | 05'26" | 03:27'49" |
| 31 | 05'00" | 03:32'49" |
| 30.8 | 00'-47" | 03:32'58" |
展開計圈分析
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