14.3 km | 01:14:47 | 05:14/km日期: 2013-12-17 19:04 - 地點: 四重埔 - 天氣: 下雨又冷 - 平均心率: 148 - 卡路里: 1075 Cal - 溫度: 14°C - 濕度: 98%
Pace: 06'18" / 05'34" / 05'05" / 05'03" / 04'52" / 05'02" / 04'55" / 05'04" / 04'57" / 05'07" / 05'06" / 04'58" / 05'24" / 05'18" / 07'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'40" (+01'08") | 2730 / 2730 |
| 2 | | 05'06" (+00'34") | 869 / 3600 |
| 3 | | 04'58" (+00'26") | 902 / 4502 |
| 4 | | 04'50" (+00'18") | 867 / 5369 |
| 5 | | 05'03" (+00'31") | 893 / 6263 |
| 6 | | 04'53" (+00'21") | 874 / 7138 |
| 7 | | 05'08" (+00'36") | 901 / 8039 |
| 8 | | 04'44" (+00'12") | 875 / 8914 |
| 9 | | 05'25" (+00'53") | 897 / 9812 |
| 10 | | 04'43" (+00'11") | 874 / 10686 |
| 11 | | 05'22" (+00'50") | 901 / 11587 |
| 12 | | 00'00" | 0 / 11587 |
| 13 | | 04'32" | 869 / 12457 |
| 14 | | 05'34" (+01'02") | 1929 / 14386 |
雖然下雨天, 還是要熱血練習一下,
今晚就跑上坡衝刺當間歇練習, 下坡就緩和恢復, 共六趟
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
12月累積里程 : 289.03 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'18" | 00:06'18" |
| 2 | 05'34" | 00:11'52" |
| 3 | 05'05" | 00:16'57" |
| 4 | 05'03" | 00:22'00" |
| 5 | 04'52" | 00:26'52" |
| 6 | 05'02" | 00:31'54" |
| 7 | 04'55" | 00:36'49" |
| 8 | 05'04" | 00:41'53" |
| 9 | 04'57" | 00:46'50" |
| 10 | 05'07" | 00:51'57" |
| 11 | 05'06" | 00:57'03" |
| 12 | 04'58" | 01:02'01" |
| 13 | 05'24" | 01:07'25" |
| 14 | 05'18" | 01:12'43" |
| 14.3 | 07'13" | 01:14'47" |
12051.5 km | 
34887.5 km
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