20.4 km | 02:03:27 | 06:03/km日期: 2014-12-07 07:32 - 地點: 都會公園<>橋頭 - 平均心率: 119 - 卡路里: 1705 Cal - 溫度: 18°C - 濕度: 80%
Pace: 06'08" / 05'59" / 05'56" / 06'13" / 06'19" / 06'09" / 06'01" / 05'56" / 06'01" / 06'01" / 05'46" / 06'10" / 06'08" / 06'14" / 05'36" / 06'15" / 05'59" / 05'47" / 05'48" / 05'49" / 08'27" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+00'24") | 997 / 997 |
| 2 | | 06'00" (+00'18") | 1016 / 2014 |
| 3 | | 05'56" (+00'14") | 1015 / 3029 |
| 4 | | 06'10" (+00'28") | 1000 / 4029 |
| 5 | | 06'19" (+00'37") | 1002 / 5031 |
| 6 | | 06'09" (+00'27") | 1009 / 6041 |
| 7 | | 06'02" (+00'20") | 1006 / 7047 |
| 8 | | 05'52" (+00'10") | 1003 / 8051 |
| 9 | | 06'02" (+00'20") | 1012 / 9064 |
| 10 | | 06'00" (+00'18") | 1003 / 10068 |
| 11 | | 05'49" (+00'07") | 1045 / 11113 |
| 12 | | 06'08" (+00'26") | 1000 / 12113 |
| 13 | | 06'10" (+00'28") | 1014 / 13128 |
| 14 | | 06'07" (+00'25") | 1013 / 14141 |
| 15 | | 05'42" | 1006 / 15147 |
| 16 | | 06'11" (+00'29") | 1004 / 16152 |
| 17 | | 05'56" (+00'14") | 1004 / 17157 |
| 18 | | 05'46" (+00'04") | 1012 / 18169 |
| 19 | | 05'50" (+00'08") | 1002 / 19172 |
| 20 | | 05'50" (+00'08") | 1003 / 20175 |
| 21 | | 05'32" | 387 / 20563 |
連2天20K訓練自虐)不是!!
是書上說的另一種全馬訓練方式!
對自己全馬配速有譜了!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
12月累積里程 : 215.30 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'08" | 00:06'08" |
| 2 | 05'59" | 00:12'07" |
| 3 | 05'56" | 00:18'03" |
| 4 | 06'13" | 00:24'16" |
| 5 | 06'19" | 00:30'35" |
| 6 | 06'09" | 00:36'44" |
| 7 | 06'01" | 00:42'45" |
| 8 | 05'56" | 00:48'41" |
| 9 | 06'01" | 00:54'42" |
| 10 | 06'01" | 01:00'43" |
| 11 | 05'46" | 01:06'29" |
| 12 | 06'10" | 01:12'39" |
| 13 | 06'08" | 01:18'47" |
| 14 | 06'14" | 01:25'01" |
| 15 | 05'36" | 01:30'37" |
| 16 | 06'15" | 01:36'52" |
| 17 | 05'59" | 01:42'51" |
| 18 | 05'47" | 01:48'38" |
| 19 | 05'48" | 01:54'26" |
| 20 | 05'49" | 02:00'15" |
| 20.4 | 08'27" | 02:03'27" |
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