11.7 km | 01:05:35 | 05:36/km日期: 2015-12-20 20:17 - 地點: 國立彰化師範大學 - 天氣: 晴 - 平均心率: 152 - 卡路里: 531 Cal - 溫度: 19°C - 濕度: 81%
Pace: 05'47" / 05'52" / 22'56" / 05'08" / 05'10" / 05'19" / 06'19" / 05'13" / 05'11" / 05'45" / 06'26" / 05'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'48" (+02'02") | 400 / 400 |
| 2 | | 05'46" (+02'00") | 400 / 800 |
| 3 | | 05'48" (+02'02") | 400 / 1200 |
| 4 | | 05'56" (+02'10") | 400 / 1600 |
| 5 | | 05'46" (+02'00") | 400 / 2000 |
| 6 | | 05'42" (+01'56") | 214 / 2214 |
| 7 | | 03'59" (+00'13") | 389 / 2604 |
| 8 | | 03'56" (+00'10") | 199 / 2803 |
| 9 | | 09'42" (+05'56") | 206 / 3009 |
| 10 | | 04'01" (+00'15") | 393 / 3403 |
| 11 | | 03'49" (+00'03") | 201 / 3604 |
| 12 | | 09'50" (+06'04") | 204 / 3808 |
| 13 | | 03'56" (+00'10") | 391 / 4200 |
| 14 | | 03'49" (+00'03") | 201 / 4401 |
| 15 | | 09'56" (+06'10") | 201 / 4603 |
| 16 | | 03'59" (+00'13") | 386 / 4990 |
| 17 | | 03'46" | 202 / 5192 |
| 18 | | 10'20" (+06'34") | 195 / 5387 |
| 19 | | 04'05" (+00'19") | 386 / 5774 |
| 20 | | 03'58" (+00'12") | 198 / 5972 |
| 21 | | 09'47" (+06'01") | 203 / 6176 |
| 22 | | 03'56" (+00'10") | 394 / 6570 |
| 23 | | 03'49" (+00'03") | 200 / 6770 |
| 24 | | 10'14" (+06'28") | 200 / 6971 |
| 25 | | 04'07" (+00'21") | 383 / 7354 |
| 26 | | 03'49" (+00'03") | 203 / 7557 |
| 27 | | 10'05" (+06'19") | 199 / 7757 |
| 28 | | 03'59" (+00'13") | 387 / 8144 |
| 29 | | 03'52" (+00'06") | 199 / 8344 |
| 30 | | 10'22" (+06'36") | 199 / 8543 |
| 31 | | 04'02" (+00'16") | 391 / 8934 |
| 32 | | 03'52" (+00'06") | 205 / 9139 |
| 33 | | 10'20" (+06'34") | 193 / 9333 |
| 34 | | 04'03" (+00'17") | 394 / 9727 |
| 35 | | 03'56" (+00'10") | 202 / 9930 |
| 36 | | 10'05" (+06'19") | 198 / 10128 |
| 37 | | 04'06" (+00'20") | 390 / 10519 |
| 38 | | 03'55" (+00'09") | 202 / 10721 |
| 39 | | 12'40" (+08'54") | 197 / 10918 |
| 40 | | 03'56" (+00'10") | 392 / 11311 |
| 41 | | 03'52" (+00'06") | 201 / 11512 |
| 42 | | 09'20" (+05'34") | 200 / 11712 |
暖身2.2KM+600間歇 200緩跑 92~95s x12
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
12月累積里程 : 177.98 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'47" | 00:05'47" |
| 2 | 05'52" | 00:11'39" |
| 3 | 22'56" | 00:34'35" |
| 4 | 05'08" | 00:39'43" |
| 5 | 05'10" | 00:44'53" |
| 6 | 05'19" | 00:50'12" |
| 7 | 06'19" | 00:56'31" |
| 8 | 05'13" | 01:01'44" |
| 9 | 05'11" | 01:06'55" |
| 10 | 05'45" | 01:12'40" |
| 11 | 06'26" | 01:19'06" |
| 11.7 | 05'25" | 01:22'58" |
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