18.0 km | 01:38:25 | 05:28/km日期: 2017-08-17 20:57 - 總爬升: 1002 m - 地點: 基隆市立田徑場外圍 - 天氣: 晴れ 29.8-29.2℃ - 平均心率: 130 - 卡路里: 1247 Cal - 平均步頻: 170 - 溫度: 30°C - 濕度: 64%
Pace: 05'22" / 05'14" / 05'18" / 05'06" / 05'07" / 04'51" / 05'06" / 04'55" / 04'49" / 04'49" / 04'55" / 04'53" / 04'50" / 04'52" / 04'53" / 04'59" / 04'54" / 04'51" / 04'52" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'24" (+00'43") | 621 / 621 |
| 2 | | 05'14" (+00'33") | 629 / 1251 |
| 3 | | 05'20" (+00'39") | 621 / 1872 |
| 4 | | 05'18" (+00'37") | 621 / 2493 |
| 5 | | 05'10" (+00'29") | 641 / 3135 |
| 6 | | 05'11" (+00'30") | 635 / 3770 |
| 7 | | 05'01" (+00'20") | 656 / 4427 |
| 8 | | 05'05" (+00'24") | 657 / 5084 |
| 9 | | 04'51" (+00'10") | 686 / 5771 |
| 10 | | 05'02" (+00'21") | 654 / 6426 |
| 11 | | 05'00" (+00'19") | 648 / 7074 |
| 12 | | 05'00" (+00'19") | 675 / 7750 |
| 13 | | 04'46" (+00'05") | 680 / 8430 |
| 14 | | 04'53" (+00'12") | 685 / 9115 |
| 15 | | 04'45" (+00'04") | 685 / 9801 |
| 16 | | 04'50" (+00'09") | 687 / 10489 |
| 17 | | 04'53" (+00'12") | 667 / 11156 |
| 18 | | 04'56" (+00'15") | 670 / 11827 |
| 19 | | 04'56" (+00'15") | 663 / 12490 |
| 20 | | 04'41" | 688 / 13178 |
| 21 | | 04'49" (+00'08") | 1335 / 14514 |
| 22 | | 04'55" (+00'14") | 666 / 15180 |
| 23 | | 04'58" (+00'17") | 657 / 15838 |
| 24 | | 04'53" (+00'12") | 658 / 16496 |
| 25 | | 04'57" (+00'16") | 654 / 17151 |
| 26 | | 04'51" (+00'10") | 666 / 17817 |
| 27 | | 04'50" (+00'09") | 670 / 18488 |
| 28 | | 04'54" (+00'13") | 658 / 19147 |
| 29 | | 04'49" (+00'08") | 642 / 19789 |
靜態伸展3分鐘
動態伸展3分鐘
半輕鬆配速跑18k(03:18/圏 = 5'30"/km)
GPS 19.8k, 實際上18k, 基隆市立田徑場外圍 (600m/圏 x 30 = 18k)
舒緩跑600m
慢走600m
靜態伸展10分鐘
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 105~128 | 65~79% |
| 2:M馬拉松配速區 | 128~145 | 79~89% |
| 3:T乳酸耐力區 | 145~149 | 89~92% |
| 4:A無氧耐力區 | 149~158 | 92~97.5% |
| 5:I最大耗氧區 | 158~163 | 97.5~100% |
| 最大心率為163 點此去設定最大心率 |
8月累積里程 : 232.46 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'22" | 00:05'22" |
| 2 | 05'14" | 00:10'36" |
| 3 | 05'18" | 00:15'54" |
| 4 | 05'06" | 00:21'00" |
| 5 | 05'07" | 00:26'07" |
| 6 | 04'51" | 00:30'58" |
| 7 | 05'06" | 00:36'04" |
| 8 | 04'55" | 00:40'59" |
| 9 | 04'49" | 00:45'48" |
| 10 | 04'49" | 00:50'37" |
| 11 | 04'55" | 00:55'32" |
| 12 | 04'53" | 01:00'25" |
| 13 | 04'50" | 01:05'15" |
| 14 | 04'52" | 01:10'07" |
| 15 | 04'53" | 01:15'00" |
| 16 | 04'59" | 01:19'59" |
| 17 | 04'54" | 01:24'53" |
| 18 | 04'51" | 01:29'44" |
| 19 | 04'52" | 01:34'36" |
| 19.8 | 04'46" | 01:38'26" |
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