36.2 km | 02:57:33 | 04:54/km日期: 2014-12-02 13:24 - 地點: 營區-->竹圍自行車道10.5K折返-->洲美橋下-->社子島鴨脖子折返-->營區 - 天氣: 好 - 平均心率: 51 - 卡路里: 3000 Cal - 溫度: 16°C - 濕度: 72%
Pace: 05'12" / 05'34" / 05'10" / 04'51" / 04'53" / 04'59" / 05'04" / 04'56" / 04'51" / 04'52" / 04'50" / 04'46" / 04'49" / 04'47" / 04'48" / 04'54" / 04'47" / 04'45" / 04'52" / 04'54" / 04'47" / 04'43" / 04'48" / 04'52" / 04'47" / 04'53" / 04'46" / 04'43" / 04'42" / 04'48" / 04'54" / 04'49" / 04'59" / 04'45" / 05'15" / 04'50" / 08'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'18" (+00'45") | 2999 / 2999 |
| 2 | | 04'51" (+00'18") | 15132 / 18132 |
| 3 | | 04'33" | 80 / 18212 |
| 4 | | 04'48" (+00'15") | 15056 / 33268 |
| 5 | | 04'56" (+00'23") | 3089 / 36358 |
練一下
營區-->竹圍自行車道10.5K折返(半馬距離)
營區-->社子島鴨脖子10.5K折返(半馬距離)
21+7.5+7.5=36K
36K河濱路線
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
12月累積里程 : 302.01 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'12" | 00:05'12" |
| 2 | 05'34" | 00:10'46" |
| 3 | 05'10" | 00:15'56" |
| 4 | 04'51" | 00:20'47" |
| 5 | 04'53" | 00:25'40" |
| 6 | 04'59" | 00:30'39" |
| 7 | 05'04" | 00:35'43" |
| 8 | 04'56" | 00:40'39" |
| 9 | 04'51" | 00:45'30" |
| 10 | 04'52" | 00:50'22" |
| 11 | 04'50" | 00:55'12" |
| 12 | 04'46" | 00:59'58" |
| 13 | 04'49" | 01:04'47" |
| 14 | 04'47" | 01:09'34" |
| 15 | 04'48" | 01:14'22" |
| 16 | 04'54" | 01:19'16" |
| 17 | 04'47" | 01:24'03" |
| 18 | 04'45" | 01:28'48" |
| 19 | 04'52" | 01:33'40" |
| 20 | 04'54" | 01:38'34" |
| 21 | 04'47" | 01:43'21" |
| 22 | 04'43" | 01:48'04" |
| 23 | 04'48" | 01:52'52" |
| 24 | 04'52" | 01:57'44" |
| 25 | 04'47" | 02:02'31" |
| 26 | 04'53" | 02:07'24" |
| 27 | 04'46" | 02:12'10" |
| 28 | 04'43" | 02:16'53" |
| 29 | 04'42" | 02:21'35" |
| 30 | 04'48" | 02:26'23" |
| 31 | 04'54" | 02:31'17" |
| 32 | 04'49" | 02:36'06" |
| 33 | 04'59" | 02:41'05" |
| 34 | 04'45" | 02:45'50" |
| 35 | 05'15" | 02:51'05" |
| 36 | 04'50" | 02:55'55" |
| 36.2 | 08'30" | 02:57'33" |
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