21.0 km | 02:12:18 | 06:17/km日期: 2017-12-02 15:12 - 平均心率: 150 - 卡路里: 1318 Cal - 總步數: 21755 - 平均步頻: 164 - 平均步幅: 96 cm - 溫度: 25°C - 濕度: 67% - PM2.5: 良好(30)
Pace: 05'42" / 05'58" / 05'57" / 05'53" / 06'04" / 06'14" / 05'53" / 05'56" / 06'42" / 06'35" / 06'35" / 06'20" / 06'08" / 06'21" / 06'19" / 06'22" / 06'18" / 06'40" / 06'45" / 06'45" / 06'21" / 25'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'34" | 406 / 406 | 165 / 108 |
| 2 | | 05'41" (+00'07") | 407 / 813 | 164 / 106 |
| 3 | | 05'46" (+00'12") | 401 / 1215 | 164 / 105 |
| 4 | | 06'00" (+00'26") | 408 / 1623 | 165 / 100 |
| 5 | | 05'48" (+00'14") | 407 / 2030 | 166 / 103 |
| 6 | | 05'48" (+00'14") | 407 / 2438 | 165 / 104 |
| 7 | | 05'47" (+00'13") | 402 / 2840 | 164 / 104 |
| 8 | | 05'52" (+00'18") | 408 / 3248 | 163 / 104 |
| 9 | | 05'48" (+00'14") | 405 / 3653 | 163 / 105 |
| 10 | | 06'07" (+00'33") | 408 / 4061 | 158 / 103 |
| 11 | | 06'00" (+00'26") | 407 / 4469 | 163 / 101 |
| 12 | | 06'02" (+00'28") | 408 / 4877 | 162 / 102 |
| 13 | | 05'43" (+00'09") | 402 / 5280 | 163 / 107 |
| 14 | | 06'11" (+00'37") | 406 / 5686 | 162 / 99 |
| 15 | | 06'09" (+00'35") | 406 / 6092 | 160 / 101 |
| 16 | | 05'52" (+00'18") | 408 / 6501 | 163 / 104 |
| 17 | | 05'44" (+00'10") | 406 / 6907 | 164 / 106 |
| 18 | | 06'00" (+00'26") | 405 / 7313 | 164 / 101 |
| 19 | | 05'55" (+00'21") | 405 / 7718 | 165 / 102 |
| 20 | | 06'11" (+00'37") | 406 / 8124 | 154 / 104 |
| 21 | | 06'37" (+01'03") | 409 / 8534 | 163 / 92 |
| 22 | | 06'18" (+00'44") | 401 / 8935 | 164 / 96 |
| 23 | | 06'31" (+00'57") | 403 / 9339 | 164 / 92 |
| 24 | | 06'30" (+00'56") | 402 / 9742 | 165 / 93 |
| 25 | | 06'38" (+01'04") | 401 / 10143 | 163 / 91 |
| 26 | | 06'37" (+01'03") | 402 / 10546 | 165 / 91 |
| 27 | | 06'30" (+00'56") | 404 / 10951 | 164 / 93 |
| 28 | | 06'24" (+00'50") | 405 / 11356 | 163 / 95 |
| 29 | | 06'15" (+00'41") | 402 / 11758 | 164 / 97 |
| 30 | | 06'17" (+00'43") | 410 / 12169 | 164 / 96 |
| 31 | | 06'06" (+00'32") | 403 / 12573 | 165 / 98 |
| 32 | | 06'01" (+00'27") | 403 / 12976 | 167 / 98 |
| 33 | | 06'15" (+00'41") | 404 / 13381 | 166 / 96 |
| 34 | | 06'25" (+00'51") | 406 / 13788 | 165 / 93 |
| 35 | | 06'00" (+00'26") | 405 / 14194 | 166 / 100 |
| 36 | | 06'19" (+00'45") | 405 / 14599 | 167 / 94 |
| 37 | | 06'19" (+00'45") | 408 / 15008 | 167 / 94 |
| 38 | | 05'57" (+00'23") | 405 / 15414 | 170 / 98 |
| 39 | | 06'21" (+00'47") | 401 / 15815 | 168 / 93 |
| 40 | | 06'26" (+00'52") | 405 / 16221 | 168 / 92 |
| 41 | | 06'29" (+00'55") | 403 / 16624 | 167 / 92 |
| 42 | | 06'06" (+00'32") | 404 / 17028 | 160 / 101 |
| 43 | | 06'33" (+00'59") | 406 / 17435 | 168 / 90 |
| 44 | | 06'35" (+01'01") | 404 / 17839 | 166 / 91 |
| 45 | | 06'43" (+01'09") | 409 / 18248 | 164 / 90 |
| 46 | | 06'27" (+00'53") | 400 / 18649 | 164 / 94 |
| 47 | | 06'55" (+01'21") | 409 / 19058 | 164 / 88 |
| 48 | | 06'33" (+00'59") | 407 / 19465 | 162 / 93 |
| 49 | | 06'34" (+01'00") | 405 / 19870 | 162 / 93 |
| 50 | | 06'54" (+01'20") | 409 / 20280 | 161 / 89 |
| 51 | | 06'56" (+01'22") | 407 / 20688 | 162 / 88 |
| 52 | | 05'51" (+00'17") | 401 / 21089 | 165 / 103 |
挑戰初馬 Day11 目標未達成
課表LSD 距離21K 配速6分整
很開心又突破了自主練習最遠的距離，但是一天捕魚6天曬網的後果，就是跑步到感覺都不見了，剩下6天不能再偷懶了，加油加油!!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
12月累積里程 :
87.11 km 
美津濃 皇速 累積 :
336.0 kmMW Watch 上傳 | 6 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'42" | 00:05'42" |
| 2 | 05'58" | 00:11'40" |
| 3 | 05'57" | 00:17'37" |
| 4 | 05'53" | 00:23'30" |
| 5 | 06'04" | 00:29'34" |
| 6 | 06'14" | 00:35'48" |
| 7 | 05'53" | 00:41'41" |
| 8 | 05'56" | 00:47'37" |
| 9 | 06'42" | 00:54'19" |
| 10 | 06'35" | 01:00'54" |
| 11 | 06'35" | 01:07'29" |
| 12 | 06'20" | 01:13'49" |
| 13 | 06'08" | 01:19'57" |
| 14 | 06'21" | 01:26'18" |
| 15 | 06'19" | 01:32'37" |
| 16 | 06'22" | 01:38'59" |
| 17 | 06'18" | 01:45'17" |
| 18 | 06'40" | 01:51'57" |
| 19 | 06'45" | 01:58'42" |
| 20 | 06'45" | 02:05'27" |
| 21 | 06'21" | 02:11'48" |
| 21.0 | 23'08" | 02:12'18" |
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