21.1 km | 02:16:36 | 06:28/km日期: 2016-10-18 19:37 - 總爬升: 300 m - 地點: 東海周圍 - 天氣: 陰涼 - 平均心率: 152 - 卡路里: 1102 Cal - 平均步頻: 174 - 溫度: 29°C - 濕度: 67%
Pace: 06'49" / 06'26" / 07'07" / 06'41" / 06'22" / 06'06" / 06'01" / 06'04" / 06'19" / 06'36" / 06'12" / 08'11" / 05'45" / 06'55" / 06'33" / 06'13" / 06'21" / 06'20" / 06'42" / 08'04" / 07'03" / 06'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'44" (+00'59") | 1000 / 1000 |
| 2 | | 06'26" (+00'41") | 1000 / 2000 |
| 3 | | 07'06" (+01'21") | 1000 / 3000 |
| 4 | | 06'41" (+00'56") | 1000 / 4000 |
| 5 | | 06'22" (+00'37") | 1000 / 5000 |
| 6 | | 06'05" (+00'20") | 1000 / 6000 |
| 7 | | 06'01" (+00'16") | 1000 / 7000 |
| 8 | | 06'04" (+00'19") | 1000 / 8000 |
| 9 | | 06'19" (+00'34") | 1000 / 9000 |
| 10 | | 06'35" (+00'50") | 1000 / 10000 |
| 11 | | 06'12" (+00'27") | 1000 / 11000 |
| 12 | | 06'18" (+00'33") | 1000 / 12000 |
| 13 | | 05'45" | 1000 / 13000 |
| 14 | | 06'54" (+01'09") | 1000 / 14000 |
| 15 | | 06'33" (+00'48") | 1000 / 15000 |
| 16 | | 06'12" (+00'27") | 1000 / 16000 |
| 17 | | 06'21" (+00'36") | 1000 / 17000 |
| 18 | | 06'20" (+00'35") | 1000 / 18000 |
| 19 | | 06'41" (+00'56") | 1000 / 19000 |
| 20 | | 07'01" (+01'16") | 1000 / 20000 |
| 21 | | 07'02" (+01'17") | 1000 / 21000 |
| 22 | | 06'33" (+00'48") | 117 / 21117 |
今天傍晚空氣品質終於好一些，來個很久沒跑的真LSD，習慣/模擬一下全馬配速。由於這個月賽事規劃的關係，擠不進三個小時以上的LSD，於是就以提高21~24K長跑的頻率為主，儘管前天才跑完有點拚的花蓮海洋馬(22K)，昨天還練了一個鐘頭的核心，今天跑起來卻相當輕鬆，除了上坡之外完全不會喘，汗也不太會流，跑完腳不酸。表示我已經具備全馬所需的耐力和恢復力，不必緊張了~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 137~167 | 65~79% |
| 2:M馬拉松配速區 | 167~188 | 79~89% |
| 3:T乳酸耐力區 | 188~195 | 89~92% |
| 4:A無氧耐力區 | 195~206 | 92~97.5% |
| 5:I最大耗氧區 | 206~212 | 97.5~100% |
| 最大心率為212 點此去設定最大心率 |
10月累積里程 :
188.09 km 
Newton Distance S IV (白) 累積 :
624.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'49" | 00:06'49" |
| 2 | 06'26" | 00:13'15" |
| 3 | 07'07" | 00:20'22" |
| 4 | 06'41" | 00:27'03" |
| 5 | 06'22" | 00:33'25" |
| 6 | 06'06" | 00:39'31" |
| 7 | 06'01" | 00:45'32" |
| 8 | 06'04" | 00:51'36" |
| 9 | 06'19" | 00:57'55" |
| 10 | 06'36" | 01:04'31" |
| 11 | 06'12" | 01:10'43" |
| 12 | 08'11" | 01:18'54" |
| 13 | 05'45" | 01:24'39" |
| 14 | 06'55" | 01:31'34" |
| 15 | 06'33" | 01:38'07" |
| 16 | 06'13" | 01:44'20" |
| 17 | 06'21" | 01:50'41" |
| 18 | 06'20" | 01:57'01" |
| 19 | 06'42" | 02:03'43" |
| 20 | 08'04" | 02:11'47" |
| 21 | 07'03" | 02:18'50" |
| 21.1 | 06'31" | 02:19'36" |
留言 
展開計圈分析
