18.2 km | 01:32:39 | 05:06/km日期: 2015-12-30 05:58 - 地點: 台江大道&康寧甜甜圈 - 天氣: 涼爽 - 平均心率: 155 - 卡路里: 1289 Cal - 溫度: 17°C - 濕度: 80%
Pace: 05'31" / 05'07" / 05'07" / 06'10" / 07'24" / 05'11" / 04'57" / 04'50" / 04'49" / 04'44" / 04'45" / 04'47" / 04'42" / 04'39" / 04'42" / 04'44" / 04'33" / 04'37" / 08'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'30" (+01'00") | 1009 / 1009 |
| 2 | | 05'06" (+00'36") | 1008 / 2017 |
| 3 | | 05'07" (+00'37") | 1004 / 3021 |
| 4 | | 06'11" (+01'41") | 994 / 4016 |
| 5 | | 07'21" (+02'51") | 1000 / 5016 |
| 6 | | 05'12" (+00'42") | 1009 / 6025 |
| 7 | | 04'55" (+00'25") | 1002 / 7028 |
| 8 | | 04'51" (+00'21") | 1013 / 8042 |
| 9 | | 04'46" (+00'16") | 1000 / 9042 |
| 10 | | 04'45" (+00'15") | 1012 / 10055 |
| 11 | | 04'45" (+00'15") | 1012 / 11068 |
| 12 | | 04'44" (+00'14") | 997 / 12065 |
| 13 | | 04'42" (+00'12") | 1008 / 13073 |
| 14 | | 04'38" (+00'08") | 1006 / 14079 |
| 15 | | 04'42" (+00'12") | 1018 / 15098 |
| 16 | | 04'45" (+00'15") | 999 / 16098 |
| 17 | | 04'30" | 1007 / 17105 |
| 18 | | 04'39" (+00'09") | 997 / 18102 |
| 19 | | 05'03" (+00'33") | 168 / 18270 |
基本訓練
今日課題是5分速18K,中途遇到富松大,與富松大小聊慢跑了1k多的7分速,不然整體的速度是達標的!!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
12月累積里程 :
143.82 km 
第二代小藍Y拖#39 累積 :
1253.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'31" | 00:05'31" |
| 2 | 05'07" | 00:10'38" |
| 3 | 05'07" | 00:15'45" |
| 4 | 06'10" | 00:21'55" |
| 5 | 07'24" | 00:29'19" |
| 6 | 05'11" | 00:34'30" |
| 7 | 04'57" | 00:39'27" |
| 8 | 04'50" | 00:44'17" |
| 9 | 04'49" | 00:49'06" |
| 10 | 04'44" | 00:53'50" |
| 11 | 04'45" | 00:58'35" |
| 12 | 04'47" | 01:03'22" |
| 13 | 04'42" | 01:08'04" |
| 14 | 04'39" | 01:12'43" |
| 15 | 04'42" | 01:17'25" |
| 16 | 04'44" | 01:22'09" |
| 17 | 04'33" | 01:26'42" |
| 18 | 04'37" | 01:31'19" |
| 18.2 | 08'23" | 01:32'39" |
展開計圈分析
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