30.0 km | 03:24:57 | 06:49/km日期: 2015-05-31 06:35 - 地點: 佳里-北門水晶教堂 - 天氣: 陰晴多雲 - 平均心率: 169 - 卡路里: 3969 Cal - 溫度: 25°C - 濕度: 93%
Pace: 05'40" / 05'34" / 05'55" / 05'51" / 05'57" / 06'30" / 05'45" / 05'47" / 05'47" / 06'27" / 05'45" / 05'53" / 05'58" / 05'47" / 15'25" / 06'07" / 06'18" / 06'07" / 06'04" / 06'55" / 06'23" / 06'21" / 07'56" / 06'39" / 10'51" / 06'46" / 06'37" / 08'16" / 07'47" / 06'06" / 143'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'37" (+00'03") | 1006 / 1006 |
| 2 | | 05'34" | 1003 / 2009 |
| 3 | | 05'55" (+00'21") | 1014 / 3023 |
| 4 | | 05'51" (+00'17") | 1010 / 4033 |
| 5 | | 05'57" (+00'23") | 1009 / 5043 |
| 6 | | 06'27" (+00'53") | 1013 / 6057 |
| 7 | | 05'44" (+00'10") | 1004 / 7062 |
| 8 | | 05'48" (+00'14") | 1010 / 8073 |
| 9 | | 05'47" (+00'13") | 1008 / 9081 |
| 10 | | 06'26" (+00'52") | 1009 / 10091 |
| 11 | | 05'44" (+00'10") | 1014 / 11106 |
| 12 | | 05'55" (+00'21") | 1004 / 12110 |
| 13 | | 05'54" (+00'20") | 1012 / 13123 |
| 14 | | 05'45" (+00'11") | 1006 / 14130 |
| 15 | | 15'25" (+09'51") | 1011 / 15141 |
| 16 | | 06'08" (+00'34") | 1007 / 16149 |
| 17 | | 06'17" (+00'43") | 1013 / 17163 |
| 18 | | 06'03" (+00'29") | 1008 / 18171 |
| 19 | | 06'04" (+00'30") | 1013 / 19185 |
| 20 | | 06'57" (+01'23") | 1000 / 20185 |
| 21 | | 06'23" (+00'49") | 1012 / 21198 |
| 22 | | 06'18" (+00'44") | 1003 / 22202 |
| 23 | | 07'59" (+02'25") | 1016 / 23218 |
| 24 | | 06'34" (+01'00") | 1002 / 24221 |
| 25 | | 10'49" (+05'15") | 1013 / 25235 |
| 26 | | 06'47" (+01'13") | 1006 / 26242 |
| 27 | | 06'30" (+00'56") | 1009 / 27251 |
| 28 | | 08'19" (+02'45") | 1007 / 28259 |
| 29 | | 07'46" (+02'12") | 1011 / 29270 |
| 30 | | 05'57" (+00'23") | 1006 / 30277 |
長距離LSD訓練
======================
上週全馬後，這一週以來只跑了１０Ｋ。
今天來跑個３０Ｋ看看，不求速度，以體感來跑。
這次完全不停錶，全程休息了２２分鐘。
這次跑得有點勉強了，距離有點過長。
過了半馬，就有爆掉的感覺了。
結果看來，還沒有連週馬的能力。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~155 | 65~79% |
| 2:M馬拉松配速區 | 155~175 | 79~89% |
| 3:T乳酸耐力區 | 175~181 | 89~92% |
| 4:A無氧耐力區 | 181~192 | 92~97.5% |
| 5:I最大耗氧區 | 192~197 | 97.5~100% |
| 最大心率為197 點此去設定最大心率 |
5月累積里程 : 204.43 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'40" | 00:05'40" |
| 2 | 05'34" | 00:11'14" |
| 3 | 05'55" | 00:17'09" |
| 4 | 05'51" | 00:23'00" |
| 5 | 05'57" | 00:28'57" |
| 6 | 06'30" | 00:35'27" |
| 7 | 05'45" | 00:41'12" |
| 8 | 05'47" | 00:46'59" |
| 9 | 05'47" | 00:52'46" |
| 10 | 06'27" | 00:59'13" |
| 11 | 05'45" | 01:04'58" |
| 12 | 05'53" | 01:10'51" |
| 13 | 05'58" | 01:16'49" |
| 14 | 05'47" | 01:22'36" |
| 15 | 15'25" | 01:38'01" |
| 16 | 06'07" | 01:44'08" |
| 17 | 06'18" | 01:50'26" |
| 18 | 06'07" | 01:56'33" |
| 19 | 06'04" | 02:02'37" |
| 20 | 06'55" | 02:09'32" |
| 21 | 06'23" | 02:15'55" |
| 22 | 06'21" | 02:22'16" |
| 23 | 07'56" | 02:30'12" |
| 24 | 06'39" | 02:36'51" |
| 25 | 10'51" | 02:47'42" |
| 26 | 06'46" | 02:54'28" |
| 27 | 06'37" | 03:01'05" |
| 28 | 08'16" | 03:09'21" |
| 29 | 07'47" | 03:17'08" |
| 30 | 06'06" | 03:23'14" |
| 30.0 | 143'03" | 03:24'57" |
留言 
展開計圈分析
