23.6 km | 02:26:19 | 06:12/km日期: 2015-09-13 06:00 - 地點: 嘉義後火車站-新營火車站 - 天氣: 晴 - 平均心率: 147 - 卡路里: 2153 Cal - 溫度: 22°C - 濕度: 88%
Pace: 06'17" / 05'36" / 05'38" / 05'40" / 06'27" / 05'41" / 07'19" / 06'01" / 05'46" / 06'36" / 05'38" / 05'44" / 06'11" / 05'45" / 06'11" / 06'41" / 05'48" / 07'43" / 05'43" / 05'58" / 07'21" / 05'58" / 05'43" / 08'34" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'15" (+00'39") | 1004 / 1004 |
| 2 | | 05'37" (+00'01") | 1004 / 2009 |
| 3 | | 05'36" | 1010 / 3019 |
| 4 | | 06'30" (+00'54") | 1007 / 4026 |
| 5 | | 05'37" (+00'01") | 1012 / 5039 |
| 6 | | 05'41" (+00'05") | 1008 / 6047 |
| 7 | | 07'20" (+01'44") | 997 / 7045 |
| 8 | | 05'58" (+00'22") | 1016 / 8061 |
| 9 | | 05'44" (+00'08") | 1010 / 9072 |
| 10 | | 06'37" (+01'01") | 1007 / 10079 |
| 11 | | 05'39" (+00'03") | 1018 / 11098 |
| 12 | | 05'42" (+00'06") | 1004 / 12103 |
| 13 | | 06'11" (+00'35") | 1008 / 13112 |
| 14 | | 05'42" (+00'06") | 1006 / 14118 |
| 15 | | 06'34" (+00'58") | 1015 / 15134 |
| 16 | | 06'15" (+00'39") | 1011 / 16145 |
| 17 | | 05'49" (+00'13") | 1014 / 17160 |
| 18 | | 07'42" (+02'06") | 1009 / 18169 |
| 19 | | 05'44" (+00'08") | 1009 / 19179 |
| 20 | | 05'55" (+00'19") | 1003 / 20182 |
| 21 | | 07'21" (+01'45") | 1011 / 21194 |
| 22 | | 05'57" (+00'21") | 1003 / 22198 |
| 23 | | 05'58" (+00'22") | 1003 / 23202 |
| 24 | | 05'54" (+00'18") | 586 / 23788 |
全馬一週後ＬＳＤ恢復跑
===============================
參加新營人第24屆自嗨馬
嘉義火車站 - 新營火車站
距離：約２３Ｋ
預定內容——
Ｅ強度恢復跑
Ｒ配速快縮肌訓練20秒+Ｅ慢跑30秒，３趟
Ｅ強度心率：141～161
Ｒ配速：４分速（15km/hr）
感謝新營人慢跑社提供補給，真是一級棒！
| 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 |
9月累積里程 : 217.32 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'17" | 00:06'17" |
| 2 | 05'36" | 00:11'53" |
| 3 | 05'38" | 00:17'31" |
| 4 | 05'40" | 00:23'11" |
| 5 | 06'27" | 00:29'38" |
| 6 | 05'41" | 00:35'19" |
| 7 | 07'19" | 00:42'38" |
| 8 | 06'01" | 00:48'39" |
| 9 | 05'46" | 00:54'25" |
| 10 | 06'36" | 01:01'01" |
| 11 | 05'38" | 01:06'39" |
| 12 | 05'44" | 01:12'23" |
| 13 | 06'11" | 01:18'34" |
| 14 | 05'45" | 01:24'19" |
| 15 | 06'11" | 01:30'30" |
| 16 | 06'41" | 01:37'11" |
| 17 | 05'48" | 01:42'59" |
| 18 | 07'43" | 01:50'42" |
| 19 | 05'43" | 01:56'25" |
| 20 | 05'58" | 02:02'23" |
| 21 | 07'21" | 02:09'44" |
| 22 | 05'58" | 02:15'42" |
| 23 | 05'43" | 02:21'25" |
| 23.6 | 08'34" | 02:26'19" |
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