7.0 km | 00:41:40 | 05:56/km日期: 2015-04-02 19:49 - 地點: 進化週四團練 - 平均心率: 158 - 卡路里: 347 Cal - 溫度: 26°C - 濕度: 69%
Pace: 06'14" / 19'21" / 05'48" / 05'51" / 05'38" / 06'17" / 488'27" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'34" (+02'45") | 399 / 399 |
| 2 | | 05'44" (+01'55") | 409 / 808 |
| 3 | | 06'16" (+02'27") | 406 / 1215 |
| 4 | | 06'03" (+02'14") | 26 / 1241 |
| 5 | | 05'12" (+01'23") | 76 / 1318 |
| 6 | | 04'43" (+00'54") | 28 / 1346 |
| 7 | | 06'38" (+02'49") | 74 / 1420 |
| 8 | | 03'49" | 34 / 1455 |
| 9 | | 07'24" (+03'35") | 65 / 1520 |
| 10 | | 04'58" (+01'09") | 406 / 1927 |
| 11 | | 05'10" (+01'21") | 395 / 2323 |
| 12 | | 05'09" (+01'20") | 194 / 2517 |
| 13 | | 14'49" (+11'00") | 68 / 2586 |
| 14 | | 04'59" (+01'10") | 382 / 2969 |
| 15 | | 05'11" (+01'22") | 387 / 3356 |
| 16 | | 05'02" (+01'13") | 194 / 3551 |
| 17 | | 22'51" (+19'02") | 44 / 3595 |
| 18 | | 05'03" (+01'14") | 389 / 3985 |
| 19 | | 05'03" (+01'14") | 398 / 4383 |
| 20 | | 04'58" (+01'09") | 193 / 4577 |
| 21 | | 13'26" (+09'37") | 75 / 4652 |
| 22 | | 05'00" (+01'11") | 391 / 5043 |
| 23 | | 05'03" (+01'14") | 399 / 5443 |
| 24 | | 04'38" (+00'49") | 203 / 5647 |
| 25 | | 31'29" (+27'40") | 32 / 5679 |
| 26 | | 06'22" (+02'33") | 325 / 6005 |
| 27 | | 06'15" (+02'26") | 331 / 6337 |
| 28 | | 06'13" (+02'24") | 331 / 6668 |
| 29 | | 06'18" (+02'29") | 323 / 6992 |
| 30 | | 07'55" (+04'06") | 21 / 7013 |
緩跑3圈
馬克操
漸速跑3趟
暖身操
tempo run~5仟配速跑5~6min. 4趟, 趟原地休60s
1k(二圈半) 用120s--5分速
逆向草地跑4圈
收操
吃完菜單. 開心~~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
4月累積里程 :
117.22 km 
addidas Takumi Ren 累積 :
519.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'14" | 00:06'14" |
| 2 | 19'21" | 00:25'35" |
| 3 | 05'48" | 00:31'23" |
| 4 | 05'51" | 00:37'14" |
| 5 | 05'38" | 00:42'52" |
| 6 | 06'17" | 00:49'09" |
| 7.0 | 06'15" | 00:55'30" |
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展開計圈分析
