42.2 km | 03:29:59 | 04:58/km日期: 2022-01-13 07:41 - 天氣: 強烈冷氣團(但有溫暖的太陽) - 平均心率: 162 - 卡路里: 2833 Cal - 平均步頻: 186 - 溫度: 15°C - 濕度: 81% - PM2.5: 良好(8)
Pace: 05'27" / 04'54" / 04'43" / 04'48" / 04'46" / 04'50" / 04'53" / 04'53" / 04'51" / 04'51" / 05'18" / 04'46" / 04'55" / 04'49" / 04'47" / 05'28" / 04'48" / 04'48" / 04'49" / 04'50" / 05'37" / 04'50" / 04'47" / 04'48" / 04'49" / 05'41" / 04'48" / 04'52" / 04'51" / 04'50" / 05'38" / 04'51" / 04'51" / 04'54" / 04'53" / 05'54" / 04'51" / 04'54" / 04'57" / 05'04" / 05'33" / 04'36" / 04'19" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'26" (+00'50") | 1000 / 1000 |
| 2 | | 04'54" (+00'18") | 1000 / 2000 |
| 3 | | 04'42" (+00'06") | 1000 / 3000 |
| 4 | | 04'48" (+00'12") | 1000 / 4000 |
| 5 | | 04'46" (+00'10") | 1000 / 5000 |
| 6 | | 04'48" (+00'12") | 1000 / 6000 |
| 7 | | 04'53" (+00'17") | 1000 / 7000 |
| 8 | | 04'52" (+00'16") | 1000 / 8000 |
| 9 | | 04'51" (+00'15") | 1000 / 9000 |
| 10 | | 04'50" (+00'14") | 1000 / 10000 |
| 11 | | 05'18" (+00'42") | 1000 / 11000 |
| 12 | | 04'46" (+00'10") | 1000 / 12000 |
| 13 | | 04'54" (+00'18") | 1000 / 13000 |
| 14 | | 04'49" (+00'13") | 1000 / 14000 |
| 15 | | 04'46" (+00'10") | 1000 / 15000 |
| 16 | | 05'27" (+00'51") | 1000 / 16000 |
| 17 | | 04'48" (+00'12") | 1000 / 17000 |
| 18 | | 04'47" (+00'11") | 1000 / 18000 |
| 19 | | 04'49" (+00'13") | 1000 / 19000 |
| 20 | | 04'50" (+00'14") | 1000 / 20000 |
| 21 | | 05'36" (+01'00") | 1000 / 21000 |
| 22 | | 04'50" (+00'14") | 1000 / 22000 |
| 23 | | 04'47" (+00'11") | 1000 / 23000 |
| 24 | | 04'47" (+00'11") | 1000 / 24000 |
| 25 | | 04'49" (+00'13") | 1000 / 25000 |
| 26 | | 05'41" (+01'05") | 1000 / 26000 |
| 27 | | 04'47" (+00'11") | 1000 / 27000 |
| 28 | | 04'51" (+00'15") | 1000 / 28000 |
| 29 | | 04'51" (+00'15") | 1000 / 29000 |
| 30 | | 04'49" (+00'13") | 1000 / 30000 |
| 31 | | 05'38" (+01'02") | 1000 / 31000 |
| 32 | | 04'50" (+00'14") | 1000 / 32000 |
| 33 | | 04'50" (+00'14") | 1000 / 33000 |
| 34 | | 04'53" (+00'17") | 1000 / 34000 |
| 35 | | 04'53" (+00'17") | 1000 / 35000 |
| 36 | | 05'53" (+01'17") | 1000 / 36000 |
| 37 | | 04'51" (+00'15") | 1000 / 37000 |
| 38 | | 04'54" (+00'18") | 1000 / 38000 |
| 39 | | 04'56" (+00'20") | 1000 / 39000 |
| 40 | | 05'03" (+00'27") | 1000 / 40000 |
| 41 | | 05'32" (+00'56") | 1000 / 41000 |
| 42 | | 04'36" | 1000 / 42000 |
| 43 | | 04'22" | 219 / 42219 |
福澤式Day32 昨天爽爽的今天要痛苦了。今天是福澤式訓練滿月測試，嘗試每5KM不吃補給只喝水的方式完跑。一開始的效果不錯，只不過不曉得為什麼5分的配速心跳會飆到170-180，經過10K之後有稍稍下降。在第35K的時候開始緊張了起來，每次在35K-40K就是撞牆期，到這個時候都會嚴重掉速。今天經過了36K、37K、38K、39K...都沒有明顯的疲備感但是心跳在168-175間壓不下來。大腿小腿好像是中了石化法術一樣變得沉重，關節處發出嘎嘎聲響好像快解體，直到40K喝了最後一次水後用最後的力氣衝到終點，結果第42K是我今天最快的速度😅
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
1月累積里程 :
318.56 km 
ASICS tartherzeal 6 累積 :
2240.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'27" | 00:05'27" |
| 2 | 04'54" | 00:10'21" |
| 3 | 04'43" | 00:15'04" |
| 4 | 04'48" | 00:19'52" |
| 5 | 04'46" | 00:24'38" |
| 6 | 04'50" | 00:29'28" |
| 7 | 04'53" | 00:34'21" |
| 8 | 04'53" | 00:39'14" |
| 9 | 04'51" | 00:44'05" |
| 10 | 04'51" | 00:48'56" |
| 11 | 05'18" | 00:54'14" |
| 12 | 04'46" | 00:59'00" |
| 13 | 04'55" | 01:03'55" |
| 14 | 04'49" | 01:08'44" |
| 15 | 04'47" | 01:13'31" |
| 16 | 05'28" | 01:18'59" |
| 17 | 04'48" | 01:23'47" |
| 18 | 04'48" | 01:28'35" |
| 19 | 04'49" | 01:33'24" |
| 20 | 04'50" | 01:38'14" |
| 21 | 05'37" | 01:43'51" |
| 22 | 04'50" | 01:48'41" |
| 23 | 04'47" | 01:53'28" |
| 24 | 04'48" | 01:58'16" |
| 25 | 04'49" | 02:03'05" |
| 26 | 05'41" | 02:08'46" |
| 27 | 04'48" | 02:13'34" |
| 28 | 04'52" | 02:18'26" |
| 29 | 04'51" | 02:23'17" |
| 30 | 04'50" | 02:28'07" |
| 31 | 05'38" | 02:33'45" |
| 32 | 04'51" | 02:38'36" |
| 33 | 04'51" | 02:43'27" |
| 34 | 04'54" | 02:48'21" |
| 35 | 04'53" | 02:53'14" |
| 36 | 05'54" | 02:59'08" |
| 37 | 04'51" | 03:03'59" |
| 38 | 04'54" | 03:08'53" |
| 39 | 04'57" | 03:13'50" |
| 40 | 05'04" | 03:18'54" |
| 41 | 05'33" | 03:24'27" |
| 42 | 04'36" | 03:29'03" |
| 42.2 | 04'19" | 03:30'00" |
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