12.6 km | 00:51:09 | 04:02/km日期: 2016-09-05 18:37 - 總爬升: 284 m - 地點: 台北田徑場 - 平均心率: 153 - 卡路里: 782 Cal - 平均步頻: 184 - 溫度: 30°C - 濕度: 79%
Pace: 07'55" / 20'18" / 03'50" / 07'34" / 03'52" / 06'30" / 03'59" / 22'23" / 06'55" / 06'01" / 09'14" / 23'05" / 06'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'29" (+01'07") | 845 / 845 |
| 2 | | 04'04" (+00'42") | 407 / 1253 |
| 3 | | 04'13" (+00'51") | 393 / 1646 |
| 4 | | 04'00" (+00'38") | 406 / 2053 |
| 5 | | 03'54" (+00'32") | 400 / 2453 |
| 6 | | 03'52" (+00'30") | 400 / 2853 |
| 7 | | 03'46" (+00'24") | 399 / 3253 |
| 8 | | 03'39" (+00'17") | 399 / 3653 |
| 9 | | 03'56" (+00'34") | 401 / 4055 |
| 10 | | 03'56" (+00'34") | 401 / 4456 |
| 11 | | 03'54" (+00'32") | 395 / 4851 |
| 12 | | 03'50" (+00'28") | 402 / 5254 |
| 13 | | 03'40" (+00'18") | 405 / 5659 |
| 14 | | 03'50" (+00'28") | 404 / 6064 |
| 15 | | 03'52" (+00'30") | 403 / 6467 |
| 16 | | 04'00" (+00'38") | 392 / 6859 |
| 17 | | 03'39" (+00'17") | 400 / 7260 |
| 18 | | 03'46" (+00'24") | 409 / 7669 |
| 19 | | 03'52" (+00'30") | 405 / 8074 |
| 20 | | 03'56" (+00'34") | 389 / 8464 |
| 21 | | 03'35" (+00'13") | 406 / 8871 |
| 22 | | 03'48" (+00'26") | 387 / 9258 |
| 23 | | 03'42" (+00'20") | 396 / 9655 |
| 24 | | 03'39" (+00'17") | 404 / 10059 |
| 25 | | 03'34" (+00'12") | 410 / 10470 |
| 26 | | 03'27" (+00'05") | 408 / 10879 |
| 27 | | 03'22" | 396 / 11275 |
| 28 | | 04'49" (+01'27") | 1000 / 12275 |
| 29 | | 07'47" (+04'25") | 364 / 12639 |
[教練～今天練什麼]-漸速跑間歇練習
熱身1K
主課表
漸速跑
2000m x 2趟 P:98''96''94''92''90''
1600m x 2趟 P:96''94''92''90''
1200m x 2趟 P:94''92''90''
800m x 2趟 P:90''88''
400m x 2趟 P:88''
R:120''
紀錄如下
2000m
97''93''92''90''87''
95''94''92''92''89''
1600m
93''93''94''88''
休 92'' 休 休
1200m
休 休 休
94''92''87''
800m
88''88''
88''88''
400m
84''
80''
緩跑收操1k
共12.6K AP 4'03'' 今天謝謝神元哥、鍾教練、瑋琳、小楊一起練跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
9月累積里程 : 220.69 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'55" | 00:07'55" |
| 2 | 20'18" | 00:28'13" |
| 3 | 03'50" | 00:32'03" |
| 4 | 07'34" | 00:39'37" |
| 5 | 03'52" | 00:43'29" |
| 6 | 06'30" | 00:49'59" |
| 7 | 03'59" | 00:53'58" |
| 8 | 22'23" | 01:16'21" |
| 9 | 06'55" | 01:23'16" |
| 10 | 06'01" | 01:29'17" |
| 11 | 09'14" | 01:38'31" |
| 12 | 23'05" | 02:01'36" |
| 12.6 | 06'21" | 02:05'40" |
展開計圈分析
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