7.7 km | 00:46:37 | 06:04/km日期: 2016-08-18 19:29 - 地點: 竹北二館 - 平均心率: 149 - 卡路里: 421 Cal - 平均步頻: 154 - 溫度: 29°C - 濕度: 83%
Pace: 06'08" / 05'57" / 06'13" / 06'00" / 06'10" / 06'10" / 06'11" / 11'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'57" (+00'29") | 405 / 405 |
| 2 | | 18'31" (+15'03") | 75 / 481 |
| 3 | | 03'46" (+00'18") | 408 / 889 |
| 4 | | 15'55" (+12'27") | 90 / 980 |
| 5 | | 03'42" (+00'14") | 413 / 1393 |
| 6 | | 22'11" (+18'43") | 66 / 1460 |
| 7 | | 03'42" (+00'14") | 415 / 1875 |
| 8 | | 13'37" (+10'09") | 107 / 1982 |
| 9 | | 03'48" (+00'20") | 402 / 2384 |
| 10 | | 20'17" (+16'49") | 72 / 2457 |
| 11 | | 03'46" (+00'18") | 397 / 2854 |
| 12 | | 18'23" (+14'55") | 82 / 2937 |
| 13 | | 03'42" (+00'14") | 398 / 3335 |
| 14 | | 19'22" (+15'54") | 77 / 3412 |
| 15 | | 03'39" (+00'11") | 402 / 3814 |
| 16 | | 14'07" (+10'39") | 109 / 3924 |
| 17 | | 03'40" (+00'12") | 405 / 4329 |
| 18 | | 20'09" (+16'41") | 74 / 4404 |
| 19 | | 03'45" (+00'17") | 398 / 4802 |
| 20 | | 20'33" (+17'05") | 72 / 4875 |
| 21 | | 03'36" (+00'08") | 408 / 5283 |
| 22 | | 17'18" (+13'50") | 89 / 5372 |
| 23 | | 03'38" (+00'10") | 404 / 5777 |
| 24 | | 25'46" (+22'18") | 58 / 5836 |
| 25 | | 03'28" | 404 / 6240 |
| 26 | | 26'11" (+22'43") | 61 / 6302 |
| 27 | | 03'32" (+00'04") | 403 / 6705 |
| 28 | | 21'26" (+17'58") | 72 / 6778 |
| 29 | | 03'31" (+00'03") | 402 / 7181 |
| 30 | | 28'20" (+24'52") | 27 / 7208 |
| 31 | | 03'33" (+00'05") | 415 / 7623 |
| 32 | | 19'26" (+15'58") | 49 / 7673 |
間歇400*15
達不到目標20, 刻意壓制喘度, 反而造成最後跑不起來.
覺得很累, 卻明確知道心肺能力沒跑出來, 看心律圖果然如此, 雖連休兩天且跳過2次課表, 可能睡眠品質不佳
| 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 |
8月累積里程 : 212.38 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'08" | 00:06'08" |
| 2 | 05'57" | 00:12'05" |
| 3 | 06'13" | 00:18'18" |
| 4 | 06'00" | 00:24'18" |
| 5 | 06'10" | 00:30'28" |
| 6 | 06'10" | 00:36'38" |
| 7 | 06'11" | 00:42'49" |
| 7.7 | 11'21" | 00:50'28" |
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