21.1 km | 01:37:28 | 04:37/km日期: 2014-12-07 17:24 - 地點: HOME<>聯絡道折返跑 - 天氣: 涼，失火 - 平均心率: 169 - 卡路里: 1197 Cal - 溫度: 22°C - 濕度: 51%
Pace: 04'59" / 04'51" / 04'42" / 04'40" / 04'40" / 04'41" / 04'36" / 04'31" / 04'31" / 04'38" / 04'39" / 04'27" / 04'30" / 04'43" / 04'43" / 04'38" / 04'34" / 04'34" / 04'28" / 04'31" / 04'23" / 04'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'59" (+00'37") | 1000 / 1000 |
| 2 | | 04'50" (+00'28") | 1000 / 2000 |
| 3 | | 04'41" (+00'19") | 1000 / 3000 |
| 4 | | 04'39" (+00'17") | 1000 / 4000 |
| 5 | | 04'39" (+00'17") | 1000 / 5000 |
| 6 | | 04'41" (+00'19") | 1000 / 6000 |
| 7 | | 04'35" (+00'13") | 1000 / 7000 |
| 8 | | 04'31" (+00'09") | 1000 / 8000 |
| 9 | | 04'31" (+00'09") | 1000 / 9000 |
| 10 | | 04'38" (+00'16") | 1000 / 10000 |
| 11 | | 04'38" (+00'16") | 1000 / 11000 |
| 12 | | 04'27" (+00'05") | 1000 / 12000 |
| 13 | | 04'30" (+00'08") | 1000 / 13000 |
| 14 | | 04'42" (+00'20") | 1000 / 14000 |
| 15 | | 04'42" (+00'20") | 1000 / 15000 |
| 16 | | 04'37" (+00'15") | 1000 / 16000 |
| 17 | | 04'34" (+00'12") | 1000 / 17000 |
| 18 | | 04'33" (+00'11") | 1000 / 18000 |
| 19 | | 04'27" (+00'05") | 1000 / 19000 |
| 20 | | 04'31" (+00'09") | 1000 / 20000 |
| 21 | | 04'22" | 1000 / 21000 |
| 22 | | 04'31" (+00'09") | 106 / 21106 |
1.第一次跑到訓練成效=5(過度訓練)耶，不過肌肉沒有緊繃的感覺，跑完反而很放鬆，只是喘了點，平均心跳=171bpm，似乎太高了?原本是要跑TEMPO而已，但實在太好跑了，所以就順勢讓他變LFD了。
2.跑完全身放鬆不緊繃是我跑步的最高指導原則，不刻意練核心和重訓，就單純跑步，跑步單純。個人認為跑步是一種身心達到平衡的運動，失衡就會受傷了。
3..芬中大樂隊要加油壓，老斯我有點挫，但對你們還是有信心，加油
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 127~154 | 65~79% |
| 2:M馬拉松配速區 | 154~174 | 79~89% |
| 3:T乳酸耐力區 | 174~180 | 89~92% |
| 4:A無氧耐力區 | 180~191 | 92~97.5% |
| 5:I最大耗氧區 | 191~196 | 97.5~100% |
| 最大心率為196 點此去設定最大心率 |
12月累積里程 :
301.64 km 
ASICS LYTERACER TS 累積 :
2037.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'59" | 00:04'59" |
| 2 | 04'51" | 00:09'50" |
| 3 | 04'42" | 00:14'32" |
| 4 | 04'40" | 00:19'12" |
| 5 | 04'40" | 00:23'52" |
| 6 | 04'41" | 00:28'33" |
| 7 | 04'36" | 00:33'09" |
| 8 | 04'31" | 00:37'40" |
| 9 | 04'31" | 00:42'11" |
| 10 | 04'38" | 00:46'49" |
| 11 | 04'39" | 00:51'28" |
| 12 | 04'27" | 00:55'55" |
| 13 | 04'30" | 01:00'25" |
| 14 | 04'43" | 01:05'08" |
| 15 | 04'43" | 01:09'51" |
| 16 | 04'38" | 01:14'29" |
| 17 | 04'34" | 01:19'03" |
| 18 | 04'34" | 01:23'37" |
| 19 | 04'28" | 01:28'05" |
| 20 | 04'31" | 01:32'36" |
| 21 | 04'23" | 01:36'59" |
| 21.1 | 04'31" | 01:37'28" |
留言 
展開計圈分析
