34.0 km | 02:50:00 | 05:00/km日期: 2015-01-11 07:57 - 地點: 家-大稻埕-碧潭-家 - 天氣: 冷 - 平均心率: 149 - 卡路里: 1928 Cal - 溫度: 16°C - 濕度: 71%
Pace: 05'32" / 05'53" / 05'40" / 05'34" / 04'06" / 04'08" / 04'20" / 04'22" / 04'23" / 04'35" / 05'04" / 05'05" / 05'12" / 05'12" / 12'28" / 05'14" / 05'03" / 04'59" / 05'01" / 04'59" / 05'00" / 05'00" / 05'05" / 07'38" / 05'00" / 05'01" / 05'09" / 05'12" / 04'55" / 04'55" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'32" (+01'26") | 1000 / 1000 |
| 2 | | 05'19" (+01'13") | 1000 / 2000 |
| 3 | | 05'10" (+01'04") | 1000 / 3000 |
| 4 | | 04'38" (+00'32") | 1000 / 4000 |
| 5 | | 04'06" | 1000 / 5000 |
| 6 | | 04'07" (+00'01") | 1000 / 6000 |
| 7 | | 04'19" (+00'13") | 1000 / 7000 |
| 8 | | 04'21" (+00'15") | 1000 / 8000 |
| 9 | | 04'22" (+00'16") | 1000 / 9000 |
| 10 | | 04'35" (+00'29") | 1000 / 10000 |
| 11 | | 05'03" (+00'57") | 1000 / 11000 |
| 12 | | 05'05" (+00'59") | 1000 / 12000 |
| 13 | | 05'11" (+01'05") | 1000 / 13000 |
| 14 | | 05'12" (+01'06") | 1000 / 14000 |
| 15 | | 05'18" (+01'12") | 1000 / 15000 |
| 16 | | 05'13" (+01'07") | 1000 / 16000 |
| 17 | | 05'02" (+00'56") | 1000 / 17000 |
| 18 | | 04'58" (+00'52") | 1000 / 18000 |
| 19 | | 05'01" (+00'55") | 1000 / 19000 |
| 20 | | 04'58" (+00'52") | 1000 / 20000 |
| 21 | | 04'59" (+00'53") | 1000 / 21000 |
| 22 | | 05'00" (+00'54") | 1000 / 22000 |
| 23 | | 05'04" (+00'58") | 1000 / 23000 |
| 24 | | 05'06" (+01'00") | 1000 / 24000 |
| 25 | | 05'00" (+00'54") | 1000 / 25000 |
| 26 | | 05'01" (+00'55") | 1000 / 26000 |
| 27 | | 05'08" (+01'02") | 1000 / 27000 |
| 28 | | 05'11" (+01'05") | 1000 / 28000 |
| 29 | | 04'55" (+00'49") | 1000 / 29000 |
| 30 | | 04'54" (+00'48") | 1000 / 30000 |
| 31 | | 05'00" (+00'54") | 359 / 30359 |
暖身+6k Tempo+LSD + 緩和
緩和跑手動加上
長距離肌耐力還是明顯不足待訓練
| 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 |
1月累積里程 : 251.61 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 05'53" | 00:11'25" |
| 3 | 05'40" | 00:17'05" |
| 4 | 05'34" | 00:22'39" |
| 5 | 04'06" | 00:26'45" |
| 6 | 04'08" | 00:30'53" |
| 7 | 04'20" | 00:35'13" |
| 8 | 04'22" | 00:39'35" |
| 9 | 04'23" | 00:43'58" |
| 10 | 04'35" | 00:48'33" |
| 11 | 05'04" | 00:53'37" |
| 12 | 05'05" | 00:58'42" |
| 13 | 05'12" | 01:03'54" |
| 14 | 05'12" | 01:09'06" |
| 15 | 12'28" | 01:21'34" |
| 16 | 05'14" | 01:26'48" |
| 17 | 05'03" | 01:31'51" |
| 18 | 04'59" | 01:36'50" |
| 19 | 05'01" | 01:41'51" |
| 20 | 04'59" | 01:46'50" |
| 21 | 05'00" | 01:51'50" |
| 22 | 05'00" | 01:56'50" |
| 23 | 05'05" | 02:01'55" |
| 24 | 07'38" | 02:09'33" |
| 25 | 05'00" | 02:14'33" |
| 26 | 05'01" | 02:19'34" |
| 27 | 05'09" | 02:24'43" |
| 28 | 05'12" | 02:29'55" |
| 29 | 04'55" | 02:34'50" |
| 30 | 04'55" | 02:39'45" |
| 30.4 | 05'00" | 02:41'33" |
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