29.8 km | 02:35:53 | 05:13/km日期: 2013-04-15 15:11 - 總爬升: 185 m - 地點: 湖口鄉省道 - 天氣: 太陽,熱 - 平均心率: 78 - 卡路里: 1525 Cal - 溫度: 25°C - 濕度: 66%
Pace: 04'15" / 04'19" / 04'32" / 04'40" / 04'50" / 04'57" / 04'38" / 04'42" / 04'54" / 04'52" / 05'00" / 05'14" / 05'16" / 05'31" / 05'24" / 05'48" / 05'32" / 05'32" / 05'24" / 05'27" / 05'19" / 05'48" / 05'15" / 05'48" / 05'49" / 05'26" / 05'01" / 05'39" / 06'03" / 06'02" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'12" | 1008 / 1008 |
| 2 | | 04'21" (+00'09") | 1007 / 2015 |
| 3 | | 04'30" (+00'18") | 1005 / 3021 |
| 4 | | 04'41" (+00'29") | 1001 / 4022 |
| 5 | | 04'50" (+00'38") | 992 / 5015 |
| 6 | | 04'56" (+00'44") | 1004 / 6019 |
| 7 | | 04'37" (+00'25") | 997 / 7017 |
| 8 | | 04'42" (+00'30") | 1004 / 8021 |
| 9 | | 04'52" (+00'40") | 1005 / 9027 |
| 10 | | 04'52" (+00'40") | 1004 / 10032 |
| 11 | | 05'02" (+00'50") | 1013 / 11045 |
| 12 | | 05'12" (+01'00") | 999 / 12045 |
| 13 | | 05'17" (+01'05") | 1009 / 13055 |
| 14 | | 05'32" (+01'20") | 999 / 14054 |
| 15 | | 05'22" (+01'10") | 997 / 15052 |
| 16 | | 05'48" (+01'36") | 998 / 16051 |
| 17 | | 05'30" (+01'18") | 1003 / 17054 |
| 18 | | 05'32" (+01'20") | 991 / 18045 |
| 19 | | 05'23" (+01'11") | 1001 / 19047 |
| 20 | | 05'26" (+01'14") | 1002 / 20049 |
| 21 | | 05'22" (+01'10") | 1006 / 21056 |
| 22 | | 05'43" (+01'31") | 1000 / 22057 |
| 23 | | 05'16" (+01'04") | 996 / 23053 |
| 24 | | 05'48" (+01'36") | 1011 / 24065 |
| 25 | | 05'48" (+01'36") | 1001 / 25066 |
| 26 | | 05'28" (+01'16") | 987 / 26053 |
| 27 | | 04'59" (+00'47") | 1012 / 27066 |
| 28 | | 05'53" (+01'41") | 995 / 28062 |
| 29 | | 05'49" (+01'37") | 1007 / 29069 |
終於把罪惡感給消除了,連續兩個週末都沒有練習LSD,今天差點就掛在路邊...
沒想到心肺能力下滑的這麼快,真是...
跑完整個人快屎了...希望禮拜天可以跑出好成績!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
4月累積里程 : 90.11 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'15" | 00:04'15" |
| 2 | 04'19" | 00:08'34" |
| 3 | 04'32" | 00:13'06" |
| 4 | 04'40" | 00:17'46" |
| 5 | 04'50" | 00:22'36" |
| 6 | 04'57" | 00:27'33" |
| 7 | 04'38" | 00:32'11" |
| 8 | 04'42" | 00:36'53" |
| 9 | 04'54" | 00:41'47" |
| 10 | 04'52" | 00:46'39" |
| 11 | 05'00" | 00:51'39" |
| 12 | 05'14" | 00:56'53" |
| 13 | 05'16" | 01:02'09" |
| 14 | 05'31" | 01:07'40" |
| 15 | 05'24" | 01:13'04" |
| 16 | 05'48" | 01:18'52" |
| 17 | 05'32" | 01:24'24" |
| 18 | 05'32" | 01:29'56" |
| 19 | 05'24" | 01:35'20" |
| 20 | 05'27" | 01:40'47" |
| 21 | 05'19" | 01:46'06" |
| 22 | 05'48" | 01:51'54" |
| 23 | 05'15" | 01:57'09" |
| 24 | 05'48" | 02:02'57" |
| 25 | 05'49" | 02:08'46" |
| 26 | 05'26" | 02:14'12" |
| 27 | 05'01" | 02:19'13" |
| 28 | 05'39" | 02:24'52" |
| 29 | 06'03" | 02:30'55" |
| 29.8 | 06'02" | 02:35'53" |
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