12.2 km | 01:01:24 | 05:01/km日期: 2014-08-20 18:57 - 地點: 麗山國中操場 - 天氣: 滿涼的~ - 平均心率: 25 - 卡路里: 930 Cal - 溫度: 29°C - 濕度: 73%
Pace: 05'35" / 05'14" / 04'47" / 04'28" / 04'18" / 05'21" / 05'53" / 04'43" / 05'26" / 04'46" / 05'37" / 04'19" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'43" (+01'42") | 506 / 506 |
| 2 | | 05'25" (+01'24") | 510 / 1017 |
| 3 | | 05'18" (+01'17") | 508 / 1525 |
| 4 | | 05'06" (+01'05") | 508 / 2033 |
| 5 | | 04'52" (+00'51") | 498 / 2532 |
| 6 | | 04'42" (+00'41") | 513 / 3045 |
| 7 | | 04'34" (+00'33") | 503 / 3549 |
| 8 | | 04'14" (+00'13") | 507 / 4056 |
| 9 | | 04'29" (+00'28") | 511 / 4567 |
| 10 | | 04'08" (+00'07") | 510 / 5078 |
| 11 | | 05'15" (+01'14") | 507 / 5585 |
| 12 | | 05'48" (+01'47") | 496 / 6081 |
| 13 | | 05'59" (+01'58") | 511 / 6593 |
| 14 | | 05'27" (+01'26") | 509 / 7102 |
| 15 | | 04'32" (+00'31") | 506 / 7609 |
| 16 | | 05'09" (+01'08") | 517 / 8126 |
| 17 | | 05'54" (+01'53") | 507 / 8634 |
| 18 | | 04'27" (+00'26") | 508 / 9142 |
| 19 | | 04'57" (+00'56") | 503 / 9646 |
| 20 | | 04'50" (+00'49") | 498 / 10145 |
| 21 | | 05'47" (+01'46") | 512 / 10657 |
| 22 | | 05'31" (+01'30") | 506 / 11164 |
| 23 | | 04'14" (+00'13") | 503 / 11668 |
| 24 | | 04'01" | 512 / 12180 |
| 25 | | 04'10" (+00'09") | 47 / 12228 |
基本練習~
5k跑完休息時~吳大哥突然帶人走了過來，
一開始還沒有去注意，只是低著頭猛擦汗，吳大哥介紹時我抬頭才知道原來是miffy帶著補給來探班~
謝謝了~不但有吃又有拿 :p
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
8月累積里程 : 300.71 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'35" | 00:05'35" |
| 2 | 05'14" | 00:10'49" |
| 3 | 04'47" | 00:15'36" |
| 4 | 04'28" | 00:20'04" |
| 5 | 04'18" | 00:24'22" |
| 6 | 05'21" | 00:29'43" |
| 7 | 05'53" | 00:35'36" |
| 8 | 04'43" | 00:40'19" |
| 9 | 05'26" | 00:45'45" |
| 10 | 04'46" | 00:50'31" |
| 11 | 05'37" | 00:56'08" |
| 12 | 04'19" | 01:00'27" |
| 12.2 | 04'09" | 01:01'24" |
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