14.3 km | 01:04:43 | 04:32/km日期: 2014-10-01 19:11 - 地點: 麗山國中操場 - 天氣: 涼 - 平均心率: 47 - 卡路里: 1077 Cal - 溫度: 26°C - 濕度: 74%
Pace: 04'49" / 04'49" / 04'42" / 04'36" / 04'45" / 04'41" / 04'27" / 04'27" / 04'18" / 04'18" / 04'26" / 04'38" / 04'19" / 04'16" / 04'27" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'49" (+00'37") | 514 / 514 |
| 2 | | 04'47" (+00'35") | 497 / 1011 |
| 3 | | 04'51" (+00'39") | 518 / 1529 |
| 4 | | 04'45" (+00'33") | 504 / 2034 |
| 5 | | 04'46" (+00'34") | 509 / 2544 |
| 6 | | 04'36" (+00'24") | 503 / 3047 |
| 7 | | 04'45" (+00'33") | 514 / 3562 |
| 8 | | 04'26" (+00'14") | 506 / 4069 |
| 9 | | 04'47" (+00'35") | 514 / 4583 |
| 10 | | 04'42" (+00'30") | 506 / 5089 |
| 11 | | 04'41" (+00'29") | 507 / 5597 |
| 12 | | 04'41" (+00'29") | 501 / 6098 |
| 13 | | 04'24" (+00'12") | 506 / 6605 |
| 14 | | 04'26" (+00'14") | 514 / 7120 |
| 15 | | 04'27" (+00'15") | 501 / 7621 |
| 16 | | 04'23" (+00'11") | 512 / 8134 |
| 17 | | 04'20" (+00'08") | 511 / 8645 |
| 18 | | 04'13" (+00'01") | 508 / 9154 |
| 19 | | 04'21" (+00'09") | 501 / 9655 |
| 20 | | 04'19" (+00'07") | 507 / 10163 |
| 21 | | 04'23" (+00'11") | 527 / 10690 |
| 22 | | 04'35" (+00'23") | 500 / 11191 |
| 23 | | 04'38" (+00'26") | 517 / 11708 |
| 24 | | 04'32" (+00'20") | 506 / 12215 |
| 25 | | 04'19" (+00'07") | 509 / 12724 |
| 26 | | 04'12" | 495 / 13220 |
| 27 | | 04'17" (+00'05") | 512 / 13732 |
| 28 | | 04'17" (+00'05") | 513 / 14246 |
| 29 | | 06'30" (+02'18") | 23 / 14269 |
練習~
跟著Dick大哥的腳步，調整自己的步划~
人生許多事跟跑步很像，只有不斷的調整自己，當節奏對了，步划順了，一切才能順利而輕鬆的往前進~
| 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 |
10月累積里程 : 296.63 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'49" | 00:04'49" |
| 2 | 04'49" | 00:09'38" |
| 3 | 04'42" | 00:14'20" |
| 4 | 04'36" | 00:18'56" |
| 5 | 04'45" | 00:23'41" |
| 6 | 04'41" | 00:28'22" |
| 7 | 04'27" | 00:32'49" |
| 8 | 04'27" | 00:37'16" |
| 9 | 04'18" | 00:41'34" |
| 10 | 04'18" | 00:45'52" |
| 11 | 04'26" | 00:50'18" |
| 12 | 04'38" | 00:54'56" |
| 13 | 04'19" | 00:59'15" |
| 14 | 04'16" | 01:03'31" |
| 14.3 | 04'27" | 01:04'43" |
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