8.9 km | 00:47:48 | 05:23/km日期: 2017-10-17 19:35 - 平均心率: 153 - 卡路里: 487 Cal - 平均步頻: 162 - PM2.5: 良好(6)
Pace: 05'19" / 05'23" / 05'31" / 05'32" / 05'24" / 05'22" / 05'20" / 05'31" / 05'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'50" (+00'23") | 802 / 802 |
| 2 | | 16'27" (+13'00") | 116 / 918 |
| 3 | | 03'48" (+00'21") | 800 / 1718 |
| 4 | | 18'30" (+15'03") | 105 / 1824 |
| 5 | | 03'50" (+00'23") | 803 / 2627 |
| 6 | | 27'49" (+24'22") | 68 / 2695 |
| 7 | | 03'55" (+00'28") | 795 / 3491 |
| 8 | | 27'56" (+24'29") | 67 / 3558 |
| 9 | | 03'56" (+00'29") | 793 / 4352 |
| 10 | | 18'15" (+14'48") | 101 / 4454 |
| 11 | | 03'52" (+00'25") | 790 / 5244 |
| 12 | | 19'52" (+16'25") | 97 / 5342 |
| 13 | | 03'46" (+00'19") | 794 / 6137 |
| 14 | | 18'12" (+14'45") | 109 / 6246 |
| 15 | | 03'45" (+00'18") | 798 / 7045 |
| 16 | | 17'02" (+13'35") | 117 / 7162 |
| 17 | | 03'32" (+00'05") | 798 / 7960 |
| 18 | | 24'50" (+21'23") | 87 / 8047 |
| 19 | | 03'27" | 811 / 8859 |
| 20 | | 03'25" | 10 / 8870 |
interval 800*10, 5min per round
久違的亞索, 在星光的帶領下, 終於能吃完.
期望這周課表能順利完成
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
10月累積里程 : 292.31 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'23" | 00:10'42" |
| 3 | 05'31" | 00:16'13" |
| 4 | 05'32" | 00:21'45" |
| 5 | 05'24" | 00:27'09" |
| 6 | 05'22" | 00:32'31" |
| 7 | 05'20" | 00:37'51" |
| 8 | 05'31" | 00:43'22" |
| 8.9 | 05'06" | 00:47'49" |
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