13.3 km | 01:16:50 | 05:47/km日期: 2019-11-25 15:39 - 平均心率: 152 - 卡路里: 967 Cal - 平均步頻: 176 - 溫度: 27°C - 濕度: 73%
Pace: 06'09" / 07'52" / 06'15" / 05'13" / 05'25" / 05'42" / 06'03" / 05'22" / 05'52" / 05'56" / 05'31" / 06'06" / 06'57" / 07'01" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'07" (+01'42") | 1000 / 1000 |
| 2 | | 06'09" (+01'44") | 1000 / 2000 |
| 3 | | 05'26" (+01'01") | 22 / 2022 |
| 4 | | 04'37" (+00'12") | 400 / 2422 |
| 5 | | 06'05" (+01'40") | 400 / 2822 |
| 6 | | 04'44" (+00'19") | 400 / 3222 |
| 7 | | 06'05" (+01'40") | 400 / 3622 |
| 8 | | 04'34" (+00'09") | 400 / 4022 |
| 9 | | 06'07" (+01'42") | 400 / 4422 |
| 10 | | 04'30" (+00'05") | 400 / 4822 |
| 11 | | 06'01" (+01'36") | 400 / 5222 |
| 12 | | 04'31" (+00'06") | 400 / 5622 |
| 13 | | 06'39" (+02'14") | 400 / 6022 |
| 14 | | 04'27" (+00'02") | 400 / 6422 |
| 15 | | 06'28" (+02'03") | 400 / 6822 |
| 16 | | 04'33" (+00'08") | 400 / 7222 |
| 17 | | 06'29" (+02'04") | 400 / 7622 |
| 18 | | 04'32" (+00'07") | 400 / 8022 |
| 19 | | 06'48" (+02'23") | 400 / 8422 |
| 20 | | 04'32" (+00'07") | 400 / 8822 |
| 21 | | 06'49" (+02'24") | 400 / 9222 |
| 22 | | 04'38" (+00'13") | 400 / 9622 |
| 23 | | 06'50" (+02'25") | 400 / 10022 |
| 24 | | 04'25" | 400 / 10422 |
| 25 | | 07'03" (+02'38") | 400 / 10822 |
| 26 | | 04'31" (+00'06") | 400 / 11222 |
| 27 | | 06'24" (+01'59") | 400 / 11622 |
| 28 | | 06'41" (+02'16") | 1000 / 12622 |
| 29 | | 07'09" (+02'44") | 661 / 13283 |
暖身2
間歇 400*12
組休400緩跑
冷身1.6
第一次嘗試沒有用走的休息、第十趟開始腳步沈重
有一隻跑錶真不錯，設定好訓練內容就只需要專心跑即可，其他都交給跑錶！讚👍🏻
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
11月累積里程 :
166.87 km 
Nike Air Zoom Pegasus 36 Cody 累積 :
912.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'09" | 00:06'09" |
| 2 | 07'52" | 00:14'01" |
| 3 | 06'15" | 00:20'16" |
| 4 | 05'13" | 00:25'29" |
| 5 | 05'25" | 00:30'54" |
| 6 | 05'42" | 00:36'36" |
| 7 | 06'03" | 00:42'39" |
| 8 | 05'22" | 00:48'01" |
| 9 | 05'52" | 00:53'53" |
| 10 | 05'56" | 00:59'49" |
| 11 | 05'31" | 01:05'20" |
| 12 | 06'06" | 01:11'26" |
| 13 | 06'57" | 01:18'23" |
| 13.3 | 06'55" | 01:20'21" |
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