11.7 km | 01:03:48 | 05:26/km日期: 2015-12-09 19:36 - 地點: 國立彰化師範大學 - 天氣: 雨 - 平均心率: 160 - 卡路里: 533 Cal - 溫度: 20°C - 濕度: 92%
Pace: 07'48" / 05'24" / 22'37" / 05'48" / 05'31" / 05'42" / 05'34" / 04'28" / 05'08" / 05'26" / 05'34" / 06'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+02'10") | 400 / 400 |
| 2 | | 05'57" (+02'01") | 400 / 800 |
| 3 | | 05'32" (+01'36") | 400 / 1200 |
| 4 | | 05'33" (+01'37") | 400 / 1600 |
| 5 | | 05'15" (+01'19") | 400 / 2000 |
| 6 | | 05'26" (+01'30") | 180 / 2180 |
| 7 | | 04'08" (+00'12") | 396 / 2576 |
| 8 | | 04'01" (+00'05") | 398 / 2975 |
| 9 | | 04'03" (+00'07") | 201 / 3176 |
| 10 | | 11'48" (+07'52") | 200 / 3376 |
| 11 | | 04'16" (+00'20") | 391 / 3768 |
| 12 | | 04'08" (+00'12") | 397 / 4165 |
| 13 | | 04'03" (+00'07") | 203 / 4369 |
| 14 | | 10'52" (+06'56") | 203 / 4573 |
| 15 | | 04'14" (+00'18") | 394 / 4967 |
| 16 | | 04'02" (+00'06") | 400 / 5367 |
| 17 | | 04'06" (+00'10") | 202 / 5570 |
| 18 | | 11'46" (+07'50") | 203 / 5774 |
| 19 | | 04'13" (+00'17") | 393 / 6167 |
| 20 | | 04'06" (+00'10") | 395 / 6563 |
| 21 | | 03'56" | 208 / 6771 |
| 22 | | 11'50" (+07'54") | 195 / 6967 |
| 23 | | 04'10" (+00'14") | 399 / 7366 |
| 24 | | 04'10" (+00'14") | 392 / 7758 |
| 25 | | 04'08" (+00'12") | 197 / 7956 |
| 26 | | 10'52" (+06'56") | 197 / 8153 |
| 27 | | 04'16" (+00'20") | 387 / 8541 |
| 28 | | 04'00" (+00'04") | 400 / 8941 |
| 29 | | 04'03" (+00'07") | 212 / 9153 |
| 30 | | 10'55" (+06'59") | 194 / 9348 |
| 31 | | 04'06" (+00'10") | 400 / 9748 |
| 32 | | 04'08" (+00'12") | 397 / 10145 |
| 33 | | 04'06" (+00'10") | 198 / 10344 |
| 34 | | 11'27" (+07'31") | 196 / 10541 |
| 35 | | 04'09" (+00'13") | 396 / 10937 |
| 36 | | 03'58" (+00'02") | 400 / 11337 |
| 37 | | 04'00" (+00'04") | 204 / 11542 |
| 38 | | 13'43" (+09'47") | 202 / 11745 |
暖身2.2km+1000m配速(96~100s) 間緩跑200m x8 +1.2km慢跑
(風雨無阻)
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
12月累積里程 : 177.98 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'48" | 00:07'48" |
| 2 | 05'24" | 00:13'12" |
| 3 | 22'37" | 00:35'49" |
| 4 | 05'48" | 00:41'37" |
| 5 | 05'31" | 00:47'08" |
| 6 | 05'42" | 00:52'50" |
| 7 | 05'34" | 00:58'24" |
| 8 | 04'28" | 01:02'52" |
| 9 | 05'08" | 01:08'00" |
| 10 | 05'26" | 01:13'26" |
| 11 | 05'34" | 01:19'00" |
| 11.7 | 06'38" | 01:23'57" |
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