22.0 km | 01:48:03 | 04:54/km日期: 2014-11-22 08:15 - 地點: 大稻埕-社子島 - 天氣: 大太陽 - 平均心率: 152 - 卡路里: 1249 Cal - 溫度: 23°C - 濕度: 71%
Pace: 05'11" / 04'48" / 04'39" / 04'08" / 04'07" / 04'07" / 04'08" / 04'11" / 05'30" / 05'40" / 05'40" / 05'24" / 05'16" / 09'10" / 05'17" / 05'08" / 04'21" / 04'27" / 04'26" / 05'25" / 05'21" / 05'18" / 05'44" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'10" (+01'03") | 1000 / 1000 |
| 2 | | 04'48" (+00'41") | 1000 / 2000 |
| 3 | | 04'39" (+00'32") | 1000 / 3000 |
| 4 | | 04'07" | 1000 / 4000 |
| 5 | | 04'07" | 1000 / 5000 |
| 6 | | 04'07" | 1000 / 6000 |
| 7 | | 04'07" | 1000 / 7000 |
| 8 | | 04'11" (+00'04") | 1000 / 8000 |
| 9 | | 05'30" (+01'23") | 1000 / 9000 |
| 10 | | 05'40" (+01'33") | 1000 / 10000 |
| 11 | | 05'39" (+01'32") | 1000 / 11000 |
| 12 | | 05'24" (+01'17") | 1000 / 12000 |
| 13 | | 05'15" (+01'08") | 1000 / 13000 |
| 14 | | 05'21" (+01'14") | 1000 / 14000 |
| 15 | | 05'16" (+01'09") | 1000 / 15000 |
| 16 | | 05'08" (+01'01") | 1000 / 16000 |
| 17 | | 04'21" (+00'14") | 1000 / 17000 |
| 18 | | 04'26" (+00'19") | 1000 / 18000 |
| 19 | | 04'26" (+00'19") | 1000 / 19000 |
| 20 | | 05'25" (+01'18") | 1000 / 20000 |
| 21 | | 05'20" (+01'13") | 1000 / 21000 |
| 22 | | 05'18" (+01'11") | 1000 / 22000 |
| 23 | | 05'34" (+01'27") | 29 / 22029 |
Easy 3k + Tempo 5k @4:07 + Easy 8k
+ Tempo 3k@4:20 + 緩和 3k
後半段3k Tempo跑不到預定4:07只能在4:2x上下維持
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
11月累積里程 : 228.20 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 04'48" | 00:09'59" |
| 3 | 04'39" | 00:14'38" |
| 4 | 04'08" | 00:18'46" |
| 5 | 04'07" | 00:22'53" |
| 6 | 04'07" | 00:27'00" |
| 7 | 04'08" | 00:31'08" |
| 8 | 04'11" | 00:35'19" |
| 9 | 05'30" | 00:40'49" |
| 10 | 05'40" | 00:46'29" |
| 11 | 05'40" | 00:52'09" |
| 12 | 05'24" | 00:57'33" |
| 13 | 05'16" | 01:02'49" |
| 14 | 09'10" | 01:11'59" |
| 15 | 05'17" | 01:17'16" |
| 16 | 05'08" | 01:22'24" |
| 17 | 04'21" | 01:26'45" |
| 18 | 04'27" | 01:31'12" |
| 19 | 04'26" | 01:35'38" |
| 20 | 05'25" | 01:41'03" |
| 21 | 05'21" | 01:46'24" |
| 22 | 05'18" | 01:51'42" |
| 22.0 | 05'43" | 01:51'52" |
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