17.1 km | 01:09:24 | 04:03/km日期: 2016-10-07 17:14 - 總爬升: 224 m - 地點: 畫圈圈 - 天氣: 下小雨 - 平均心率: 149 - 卡路里: 1001 Cal - 平均步頻: 180 - 溫度: 27°C - 濕度: 84%
Pace: 04'39" / 04'19" / 04'11" / 04'16" / 04'11" / 04'14" / 04'11" / 04'14" / 04'04" / 03'52" / 03'57" / 03'53" / 03'45" / 06'06" / 03'41" / 03'51" / 03'46" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'34" (+00'53") | 459 / 459 |
| 2 | | 04'33" (+00'52") | 442 / 902 |
| 3 | | 04'24" (+00'43") | 439 / 1341 |
| 4 | | 04'16" (+00'35") | 444 / 1785 |
| 5 | | 04'18" (+00'37") | 425 / 2210 |
| 6 | | 04'14" (+00'33") | 440 / 2650 |
| 7 | | 04'14" (+00'33") | 424 / 3075 |
| 8 | | 04'16" (+00'35") | 433 / 3509 |
| 9 | | 04'13" (+00'32") | 429 / 3939 |
| 10 | | 04'09" (+00'28") | 432 / 4371 |
| 11 | | 04'17" (+00'36") | 426 / 4798 |
| 12 | | 04'10" (+00'29") | 442 / 5241 |
| 13 | | 04'12" (+00'31") | 436 / 5678 |
| 14 | | 04'07" (+00'26") | 443 / 6122 |
| 15 | | 04'12" (+00'31") | 443 / 6565 |
| 16 | | 04'14" (+00'33") | 419 / 6985 |
| 17 | | 04'09" (+00'28") | 440 / 7425 |
| 18 | | 04'09" (+00'28") | 440 / 7866 |
| 19 | | 04'15" (+00'34") | 434 / 8301 |
| 20 | | 04'02" (+00'21") | 441 / 8742 |
| 21 | | 04'02" (+00'21") | 444 / 9187 |
| 22 | | 03'55" (+00'14") | 441 / 9628 |
| 23 | | 03'53" (+00'12") | 1356 / 10985 |
| 24 | | 03'57" (+00'16") | 454 / 11439 |
| 25 | | 03'53" (+00'12") | 436 / 11876 |
| 26 | | 03'46" (+00'05") | 450 / 12327 |
| 27 | | 03'47" (+00'06") | 452 / 12779 |
| 28 | | 03'50" (+00'09") | 451 / 13230 |
| 29 | | 03'45" (+00'04") | 459 / 13689 |
| 30 | | 03'50" (+00'09") | 421 / 14110 |
| 31 | | 03'45" (+00'04") | 425 / 14536 |
| 32 | | 03'41" | 437 / 14973 |
| 33 | | 03'48" (+00'07") | 425 / 15399 |
| 34 | | 03'51" (+00'10") | 427 / 15827 |
| 35 | | 03'49" (+00'08") | 426 / 16253 |
| 36 | | 03'47" (+00'06") | 426 / 16680 |
| 37 | | 03'50" (+00'09") | 428 / 17108 |
基本訓練-----漸速跑,依樣的場地一樣的配速,心率卻差很多,天氣真是影響很大
| 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 |
10月累積里程 : 461.24 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'39" | 00:04'39" |
| 2 | 04'19" | 00:08'58" |
| 3 | 04'11" | 00:13'09" |
| 4 | 04'16" | 00:17'25" |
| 5 | 04'11" | 00:21'36" |
| 6 | 04'14" | 00:25'50" |
| 7 | 04'11" | 00:30'01" |
| 8 | 04'14" | 00:34'15" |
| 9 | 04'04" | 00:38'19" |
| 10 | 03'52" | 00:42'11" |
| 11 | 03'57" | 00:46'08" |
| 12 | 03'53" | 00:50'01" |
| 13 | 03'45" | 00:53'46" |
| 14 | 06'06" | 00:59'52" |
| 15 | 03'41" | 01:03'33" |
| 16 | 03'51" | 01:07'24" |
| 17 | 03'46" | 01:11'10" |
| 17.1 | 04'08" | 01:11'37" |
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