5.0 km | 00:24:00 | 04:48/km日期: 2013-10-15 19:11 - 地點: 基隆綜合體育場 - 天氣: Sundy 24.6-24.5℃ - 平均心率: 153 - 卡路里: 314 Cal - 溫度: 24°C - 濕度: 74%
Pace: 04'51" / 04'48" / 04'46" / 04'51" / 00'00" /
Static stretch about 5 minutes.
Dynamic stretch about 5 minutes.
2km warm up running about 13 minutes for Tempo Run training.
5km(4'48"per km) Tempo Run(04'51", 04'48", 04'46", 04'51", 04'47").
Maximal heart rate 160 bpm & average heart rate 154bpm.
2km cool-down & recover running about 16 minutes.
Static stretch about 10 minutes.
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 105~128 | 65~79% |
| 2:M馬拉松配速區 | 128~145 | 79~89% |
| 3:T乳酸耐力區 | 145~149 | 89~92% |
| 4:A無氧耐力區 | 149~158 | 92~97.5% |
| 5:I最大耗氧區 | 158~163 | 97.5~100% |
| 最大心率為163 點此去設定最大心率 |
10月累積里程 :
289.09 km 
ASICS Tarther Blitz 累積 :
749.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'51" | 00:04'51" |
| 2 | 04'48" | 00:09'39" |
| 3 | 04'46" | 00:14'25" |
| 4 | 04'51" | 00:19'16" |
| 5.0 | 04'47" | 00:24'03" |
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