12.2 km | 00:53:11 | 04:22/km日期: 2022-11-15 19:12 - 地點: 竹北體育場 - 天氣: 舒適 - 平均心率: 165 - 卡路里: 667 Cal - 平均步頻: 184 - 溫度: 23°C - 濕度: 89%
Pace: 04'02" / 04'00" / 04'01" / 04'06" / 04'01" / 05'42" / 05'30" / 04'43" / 04'07" / 04'13" / 04'12" / 04'04" / 03'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'57" | 394 / 394 |
| 2 | | 04'01" (+00'04") | 395 / 790 |
| 3 | | 04'01" (+00'04") | 402 / 1192 |
| 4 | | 04'00" (+00'03") | 406 / 1599 |
| 5 | | 04'02" (+00'05") | 408 / 2008 |
| 6 | | 03'59" (+00'02") | 407 / 2415 |
| 7 | | 03'59" (+00'02") | 407 / 2822 |
| 8 | | 04'03" (+00'06") | 406 / 3228 |
| 9 | | 04'04" (+00'07") | 399 / 3628 |
| 10 | | 04'06" (+00'09") | 399 / 4027 |
| 11 | | 03'57" | 410 / 4437 |
| 12 | | 03'58" (+00'01") | 410 / 4848 |
| 13 | | 04'03" (+00'06") | 199 / 5047 |
| 14 | | 05'41" (+01'44") | 1000 / 6047 |
| 15 | | 05'32" (+01'35") | 1000 / 7047 |
| 16 | | 19'40" (+15'43") | 35 / 7083 |
| 17 | | 04'08" (+00'11") | 397 / 7480 |
| 18 | | 04'10" (+00'13") | 403 / 7884 |
| 19 | | 04'06" (+00'09") | 404 / 8288 |
| 20 | | 04'11" (+00'14") | 400 / 8688 |
| 21 | | 04'05" (+00'08") | 409 / 9098 |
| 22 | | 04'10" (+00'13") | 406 / 9504 |
| 23 | | 04'12" (+00'15") | 397 / 9902 |
| 24 | | 04'09" (+00'12") | 403 / 10306 |
| 25 | | 04'08" (+00'11") | 405 / 10712 |
| 26 | | 04'12" (+00'15") | 399 / 11111 |
| 27 | | 04'08" (+00'11") | 403 / 11514 |
| 28 | | 04'02" (+00'05") | 407 / 11921 |
| 29 | | 04'01" (+00'04") | 202 / 12124 |
| 30 | | 03'45" | 21 / 12145 |
間歇
5000x2
P 96s(未達標)
R 緩跑2K
週日賽後腳的疲勞還沒消除
一起跑腳就很重，跑不進秒數內
第二趟直接掉到Tempo的秒數在跑
跑不動…好慘…
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~151 | 65~79% |
| 2:M馬拉松配速區 | 151~170 | 79~89% |
| 3:T乳酸耐力區 | 170~176 | 89~92% |
| 4:A無氧耐力區 | 176~187 | 92~97.5% |
| 5:I最大耗氧區 | 187~192 | 97.5~100% |
| 最大心率為192 點此去設定最大心率 |
11月累積里程 :
336.02 km 
NIKE Vaporfly Next% 2 冰藍 累積 :
1137.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'02" | 00:04'02" |
| 2 | 04'00" | 00:08'02" |
| 3 | 04'01" | 00:12'03" |
| 4 | 04'06" | 00:16'09" |
| 5 | 04'01" | 00:20'10" |
| 6 | 05'42" | 00:25'52" |
| 7 | 05'30" | 00:31'22" |
| 8 | 04'43" | 00:36'05" |
| 9 | 04'07" | 00:40'12" |
| 10 | 04'13" | 00:44'25" |
| 11 | 04'12" | 00:48'37" |
| 12 | 04'04" | 00:52'41" |
| 12.1 | 03'40" | 00:53'13" |
展開計圈分析
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