11.4 km | 01:01:28 | 05:24/km日期: 2015-12-10 20:28 - 地點: 國立彰化師範大學 - 天氣: 晴 - 平均心率: 150 - 卡路里: 516 Cal - 溫度: 19°C - 濕度: 92%
Pace: 05'43" / 05'31" / 22'10" / 06'16" / 05'05" / 04'05" / 05'19" / 05'28" / 06'19" / 05'18" / 05'14" / 07'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'31" (+01'33") | 400 / 400 |
| 2 | | 05'46" (+01'48") | 400 / 800 |
| 3 | | 05'36" (+01'38") | 400 / 1200 |
| 4 | | 05'35" (+01'37") | 400 / 1600 |
| 5 | | 05'34" (+01'36") | 400 / 2000 |
| 6 | | 05'20" (+01'22") | 215 / 2215 |
| 7 | | 03'59" (+00'01") | 202 / 2417 |
| 8 | | 09'22" (+05'24") | 197 / 2615 |
| 9 | | 04'08" (+00'10") | 395 / 3011 |
| 10 | | 08'42" (+04'44") | 203 / 3214 |
| 11 | | 04'06" (+00'08") | 396 / 3611 |
| 12 | | 04'04" (+00'06") | 198 / 3809 |
| 13 | | 09'50" (+05'52") | 208 / 4018 |
| 14 | | 04'02" (+00'04") | 400 / 4418 |
| 15 | | 04'02" (+00'04") | 400 / 4818 |
| 16 | | 09'35" (+05'37") | 198 / 5016 |
| 17 | | 04'04" (+00'06") | 394 / 5410 |
| 18 | | 04'01" (+00'03") | 400 / 5810 |
| 19 | | 03'59" (+00'01") | 205 / 6016 |
| 20 | | 10'21" (+06'23") | 193 / 6210 |
| 21 | | 04'09" (+00'11") | 394 / 6604 |
| 22 | | 04'08" (+00'10") | 393 / 6997 |
| 23 | | 04'06" (+00'08") | 396 / 7394 |
| 24 | | 10'31" (+06'33") | 201 / 7595 |
| 25 | | 04'06" (+00'08") | 397 / 7993 |
| 26 | | 04'00" (+00'02") | 400 / 8393 |
| 27 | | 04'14" (+00'16") | 194 / 8587 |
| 28 | | 10'02" (+06'04") | 221 / 8809 |
| 29 | | 04'08" (+00'10") | 391 / 9200 |
| 30 | | 04'03" (+00'05") | 197 / 9398 |
| 31 | | 04'01" (+00'03") | 198 / 9596 |
| 32 | | 10'10" (+06'12") | 200 / 9796 |
| 33 | | 04'00" (+00'02") | 400 / 10196 |
| 34 | | 03'58" | 201 / 10398 |
| 35 | | 10'17" (+06'19") | 194 / 10592 |
| 36 | | 04'03" (+00'05") | 393 / 10985 |
| 37 | | 10'26" (+06'28") | 198 / 11183 |
| 38 | | 03'29" | 199 / 11383 |
上完教育心理學，接著這禮拜最後一次間歇~
2.2km暖身+金字塔 200-400-600-800-1000-1200-800-600-400-200 (96~98s) 間慢跑200m
| 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 | 05'43" | 00:05'43" |
| 2 | 05'31" | 00:11'14" |
| 3 | 22'10" | 00:33'24" |
| 4 | 06'16" | 00:39'40" |
| 5 | 05'05" | 00:44'45" |
| 6 | 04'05" | 00:48'50" |
| 7 | 05'19" | 00:54'09" |
| 8 | 05'28" | 00:59'37" |
| 9 | 06'19" | 01:05'56" |
| 10 | 05'18" | 01:11'14" |
| 11 | 05'14" | 01:16'28" |
| 11.4 | 07'00" | 01:19'09" |
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