25.7 km | 02:28:20 | 05:46/km日期: 2015-10-18 05:36 - 總爬升: 114 m - 地點: 如GPS - 天氣: 晴 - 平均心率: 159 - 卡路里: 2414 Cal - 溫度: 19°C - 濕度: 83%
Pace: 05'50" / 05'44" / 05'41" / 05'43" / 06'07" / 05'42" / 06'20" / 06'01" / 05'47" / 05'36" / 05'30" / 06'51" / 05'39" / 05'39" / 05'38" / 05'58" / 05'32" / 05'34" / 05'58" / 05'27" / 05'27" / 05'48" / 05'24" / 05'25" / 05'24" / 06'34" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'48" (+00'26") | 999 / 999 |
| 2 | | 05'43" (+00'21") | 998 / 1997 |
| 3 | | 05'42" (+00'20") | 997 / 2995 |
| 4 | | 05'41" (+00'19") | 1000 / 3995 |
| 5 | | 06'07" (+00'45") | 1002 / 4998 |
| 6 | | 05'42" (+00'20") | 998 / 5996 |
| 7 | | 06'19" (+00'57") | 1012 / 7008 |
| 8 | | 06'00" (+00'38") | 1007 / 8016 |
| 9 | | 05'47" (+00'25") | 997 / 9013 |
| 10 | | 05'35" (+00'13") | 1017 / 10030 |
| 11 | | 05'29" (+00'07") | 994 / 11025 |
| 12 | | 06'50" (+01'28") | 1010 / 12036 |
| 13 | | 05'38" (+00'16") | 1008 / 13044 |
| 14 | | 05'40" (+00'18") | 1002 / 14046 |
| 15 | | 05'37" (+00'15") | 996 / 15043 |
| 16 | | 05'58" (+00'36") | 1010 / 16054 |
| 17 | | 05'31" (+00'09") | 1000 / 17055 |
| 18 | | 05'33" (+00'11") | 1004 / 18059 |
| 19 | | 05'58" (+00'36") | 1001 / 19060 |
| 20 | | 05'26" (+00'04") | 995 / 20055 |
| 21 | | 05'26" (+00'04") | 1009 / 21065 |
| 22 | | 05'47" (+00'25") | 1008 / 22073 |
| 23 | | 05'22" | 1021 / 23095 |
| 24 | | 05'26" (+00'04") | 997 / 24092 |
| 25 | | 05'27" (+00'05") | 1010 / 25102 |
| 26 | | 05'38" (+00'16") | 707 / 25809 |
耐力網LSD訓練——參加新營人足愛跑自嗨馬
============================
預定內容：
Ｅ配速穩定速度
90分鐘：5:40~5:50/km
90分後：5:30~5:40/km
爬坡儘量維持６分速內
補給儘量不超過30秒
有２次超過30秒
感謝新營人足愛跑提供豐盛的補給。
| 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 |
10月累積里程 : 231.36 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'50" | 00:05'50" |
| 2 | 05'44" | 00:11'34" |
| 3 | 05'41" | 00:17'15" |
| 4 | 05'43" | 00:22'58" |
| 5 | 06'07" | 00:29'05" |
| 6 | 05'42" | 00:34'47" |
| 7 | 06'20" | 00:41'07" |
| 8 | 06'01" | 00:47'08" |
| 9 | 05'47" | 00:52'55" |
| 10 | 05'36" | 00:58'31" |
| 11 | 05'30" | 01:04'01" |
| 12 | 06'51" | 01:10'52" |
| 13 | 05'39" | 01:16'31" |
| 14 | 05'39" | 01:22'10" |
| 15 | 05'38" | 01:27'48" |
| 16 | 05'58" | 01:33'46" |
| 17 | 05'32" | 01:39'18" |
| 18 | 05'34" | 01:44'52" |
| 19 | 05'58" | 01:50'50" |
| 20 | 05'27" | 01:56'17" |
| 21 | 05'27" | 02:01'44" |
| 22 | 05'48" | 02:07'32" |
| 23 | 05'24" | 02:12'56" |
| 24 | 05'25" | 02:18'21" |
| 25 | 05'24" | 02:23'45" |
| 25.7 | 06'34" | 02:28'20" |
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