21.0 km | 01:51:24 | 05:18/km日期: 2019-06-16 05:30 - 地點: HOME - 天氣: 晴天 - 平均心率: 148 - 卡路里: 1362 Cal - 平均步頻: 166 - 溫度: 23°C - 濕度: 79% - PM2.5: 良好(24)
Pace: 04'55" / 04'50" / 04'58" / 05'02" / 04'56" / 04'44" / 08'25" / 05'23" / 04'54" / 05'18" / 05'08" / 23'26" / 05'26" / 05'05" / 04'54" / 08'29" / 06'34" / 06'09" / 06'07" / 06'04" / 05'32" / 06'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'55" (+00'12") | 1000 / 1000 |
| 2 | | 04'50" (+00'07") | 1000 / 2000 |
| 3 | | 04'58" (+00'15") | 1000 / 3000 |
| 4 | | 05'01" (+00'18") | 1000 / 4000 |
| 5 | | 04'56" (+00'13") | 1000 / 5000 |
| 6 | | 04'43" | 1000 / 6000 |
| 7 | | 05'24" (+00'41") | 1000 / 7000 |
| 8 | | 05'22" (+00'39") | 1000 / 8000 |
| 9 | | 04'53" (+00'10") | 1000 / 9000 |
| 10 | | 05'17" (+00'34") | 1000 / 10000 |
| 11 | | 05'08" (+00'25") | 1000 / 11000 |
| 12 | | 05'31" (+00'48") | 1000 / 12000 |
| 13 | | 05'26" (+00'43") | 1000 / 13000 |
| 14 | | 05'05" (+00'22") | 1000 / 14000 |
| 15 | | 04'53" (+00'10") | 1000 / 15000 |
| 16 | | 06'03" (+01'20") | 1000 / 16000 |
| 17 | | 05'44" (+01'01") | 1000 / 17000 |
| 18 | | 05'53" (+01'10") | 1000 / 18000 |
| 19 | | 05'33" (+00'50") | 1000 / 19000 |
| 20 | | 06'03" (+01'20") | 1000 / 20000 |
| 21 | | 05'32" (+00'49") | 1000 / 21000 |
| 22 | | 05'35" (+00'52") | 13 / 21013 |
第10次福澤 15K 漸速跑的訓練
今天邊烙賽邊跑步, 還好還是跑完了.
早上一起床就拉肚子,
才五點多太陽就露臉了,
跑到6K多又拉一次,
11K多休息吃完早餐再拉一次,
感覺腿軟軟,
15K多再補一罐 FIN,
跑到 18K 硬是在橋上追上一個溜直排輪的人,
追上後在下坡處差點左大腿抽筋,
還好當下停下來伸展一下,
最後還是有跑完.
夏天來了，繼續加油....
#每月一次的線上半程馬拉松收工
#時間花在哪成就就在哪
#健康第一絕對不是隨便喊喊的
#我的跑步人生準備邁入第八年
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
6月累積里程 :
221.84 km 
SKECHERS GORUN MAXROAD 3 ULTRA 累積 :
1978.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'55" | 00:04'55" |
| 2 | 04'50" | 00:09'45" |
| 3 | 04'58" | 00:14'43" |
| 4 | 05'02" | 00:19'45" |
| 5 | 04'56" | 00:24'41" |
| 6 | 04'44" | 00:29'25" |
| 7 | 08'25" | 00:37'50" |
| 8 | 05'23" | 00:43'13" |
| 9 | 04'54" | 00:48'07" |
| 10 | 05'18" | 00:53'25" |
| 11 | 05'08" | 00:58'33" |
| 12 | 23'26" | 01:21'59" |
| 13 | 05'26" | 01:27'25" |
| 14 | 05'05" | 01:32'30" |
| 15 | 04'54" | 01:37'24" |
| 16 | 08'29" | 01:45'53" |
| 17 | 06'34" | 01:52'27" |
| 18 | 06'09" | 01:58'36" |
| 19 | 06'07" | 02:04'43" |
| 20 | 06'04" | 02:10'47" |
| 21 | 05'32" | 02:16'19" |
| 21.0 | 06'24" | 02:16'24" |
29353.7 km | 
5561.0 km
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