12.0 km | 00:53:08 | 04:25/km日期: 2017-11-02 19:04 - 平均心率: 145 - 卡路里: 788 Cal - 平均步頻: 164 - 溫度: 24°C - 濕度: 91% - PM2.5: 良好(3)
Pace: 04'22" / 04'22" / 04'26" / 04'19" / 04'06" / 04'11" / 04'08" / 04'07" / 04'03" / 04'00" / 04'00" / 04'10" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'11" (+00'13") | 422 / 422 |
| 2 | | 04'26" (+00'28") | 416 / 839 |
| 3 | | 04'26" (+00'28") | 412 / 1251 |
| 4 | | 04'17" (+00'19") | 415 / 1667 |
| 5 | | 04'20" (+00'22") | 418 / 2085 |
| 6 | | 04'20" (+00'22") | 421 / 2507 |
| 7 | | 04'33" (+00'35") | 398 / 2906 |
| 8 | | 04'24" (+00'26") | 407 / 3313 |
| 9 | | 04'17" (+00'19") | 415 / 3729 |
| 10 | | 04'08" (+00'10") | 426 / 4155 |
| 11 | | 03'59" (+00'01") | 421 / 4577 |
| 12 | | 04'21" (+00'23") | 405 / 4982 |
| 13 | | 04'13" (+00'15") | 413 / 5396 |
| 14 | | 04'09" (+00'11") | 417 / 5813 |
| 15 | | 03'58" | 427 / 6241 |
| 16 | | 04'06" (+00'08") | 414 / 6655 |
| 17 | | 04'20" (+00'22") | 407 / 7062 |
| 18 | | 04'05" (+00'07") | 423 / 7486 |
| 19 | | 04'07" (+00'09") | 420 / 7906 |
| 20 | | 04'01" (+00'03") | 421 / 8328 |
| 21 | | 04'00" (+00'02") | 427 / 8756 |
| 22 | | 04'02" (+00'04") | 429 / 9186 |
| 23 | | 04'00" (+00'02") | 437 / 9623 |
| 24 | | 03'59" (+00'01") | 433 / 10057 |
| 25 | | 04'04" (+00'06") | 437 / 10494 |
| 26 | | 04'01" (+00'03") | 438 / 10933 |
| 27 | | 04'04" (+00'06") | 440 / 11373 |
| 28 | | 04'09" (+00'11") | 437 / 11810 |
| 29 | | 04'07" (+00'09") | 436 / 12247 |
| 30 | | 04'11" (+00'13") | 436 / 12684 |
tempo加速跑40圈
跟著破3配速團練習
配速
1-10/108
11-20/104
21-30/100<==從第21趟開始就跑不到100秒
31-40/96<===gg
我果然還差太遠
| 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 |
11月累積里程 : 157.60 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'22" | 00:04'22" |
| 2 | 04'22" | 00:08'44" |
| 3 | 04'26" | 00:13'10" |
| 4 | 04'19" | 00:17'29" |
| 5 | 04'06" | 00:21'35" |
| 6 | 04'11" | 00:25'46" |
| 7 | 04'08" | 00:29'54" |
| 8 | 04'07" | 00:34'01" |
| 9 | 04'03" | 00:38'04" |
| 10 | 04'00" | 00:42'04" |
| 11 | 04'00" | 00:46'04" |
| 12 | 04'10" | 00:50'14" |
| 12.7 | 04'07" | 00:53'09" |
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