13.4 km | 01:11:18 | 05:19/km日期: 2017-02-21 19:53 - 平均心率: 148 - 卡路里: 790 Cal - 平均步頻: 180 - 溫度: 21°C - 濕度: 73%
Pace: 05'47" / 10'11" / 03'36" / 03'49" / 04'06" / 04'58" / 03'40" / 04'03" / 03'54" / 03'42" / 03'39" / 04'08" / 03'39" / 07'26" / 11'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'47" (+02'31") | 969 / 969 |
| 2 | | 05'29" (+02'13") | 798 / 1767 |
| 3 | | 58'24" (+55'08") | 93 / 1861 |
| 4 | | 03'39" (+00'23") | 434 / 2296 |
| 5 | | 03'34" (+00'18") | 450 / 2746 |
| 6 | | 03'31" (+00'15") | 454 / 3200 |
| 7 | | 03'41" (+00'25") | 449 / 3650 |
| 8 | | 04'07" (+00'51") | 446 / 4096 |
| 9 | | 04'01" (+00'45") | 452 / 4548 |
| 10 | | 04'12" (+00'56") | 444 / 4993 |
| 11 | | 06'14" (+02'58") | 523 / 5517 |
| 12 | | 03'30" (+00'14") | 434 / 5951 |
| 13 | | 03'43" (+00'27") | 438 / 6390 |
| 14 | | 03'42" (+00'26") | 446 / 6836 |
| 15 | | 03'38" (+00'22") | 441 / 7278 |
| 16 | | 04'17" (+01'01") | 439 / 7717 |
| 17 | | 03'58" (+00'42") | 442 / 8160 |
| 18 | | 03'55" (+00'39") | 442 / 8602 |
| 19 | | 03'57" (+00'41") | 438 / 9040 |
| 20 | | 03'36" (+00'20") | 447 / 9488 |
| 21 | | 03'41" (+00'25") | 436 / 9924 |
| 22 | | 03'35" (+00'19") | 447 / 10371 |
| 23 | | 03'31" (+00'15") | 448 / 10820 |
| 24 | | 04'12" (+00'56") | 436 / 11256 |
| 25 | | 04'09" (+00'53") | 432 / 11689 |
| 26 | | 03'59" (+00'43") | 444 / 12134 |
| 27 | | 03'57" (+00'41") | 451 / 12585 |
| 28 | | 03'16" | 445 / 13030 |
| 29 | | 10'01" (+06'45") | 420 / 13451 |
| 30 | | 05'29" (+02'13") | 342 / 13793 |
| 31 | | 05'52" (+02'36") | 329 / 14123 |
板一團練
課表9600m變速跑
(96~98秒*4圈接106~108秒*4圈)*3趟
中間不休息
練習10k配速&全馬配速變速轉換
提高乳酸清除能力
跑甜甜圈gps都不準，尤其在板一XD
手動計圈一圈都跳到440m
跑第一道實際一圈才400m
第一趟的全馬配速沒跑到目標速度
跑完有去上個廁所
跑第二趟10k配速腳很酸
再接全馬配速硬撐著把速度拉上來
後面第三趟就比較好了
最後再衝刺一圈凑25圈
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 121~147 | 65~79% |
| 2:M馬拉松配速區 | 147~166 | 79~89% |
| 3:T乳酸耐力區 | 166~172 | 89~92% |
| 4:A無氧耐力區 | 172~182 | 92~97.5% |
| 5:I最大耗氧區 | 182~187 | 97.5~100% |
| 最大心率為187 點此去設定最大心率 |
2月累積里程 : 263.12 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'47" | 00:05'47" |
| 2 | 10'11" | 00:15'58" |
| 3 | 03'36" | 00:19'34" |
| 4 | 03'49" | 00:23'23" |
| 5 | 04'06" | 00:27'29" |
| 6 | 04'58" | 00:32'27" |
| 7 | 03'40" | 00:36'07" |
| 8 | 04'03" | 00:40'10" |
| 9 | 03'54" | 00:44'04" |
| 10 | 03'42" | 00:47'46" |
| 11 | 03'39" | 00:51'25" |
| 12 | 04'08" | 00:55'33" |
| 13 | 03'39" | 00:59'12" |
| 14 | 07'26" | 01:06'38" |
| 14.8 | 06'00" | 01:11'18" |
展開計圈分析
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