22.0 km | 01:50:00 | 04:59/km日期: 2014-01-05 15:39 - 地點: 麥帥<< >>百齡橋 左去右回 - 天氣: 棒 - 平均心率: 158 - 卡路里: 1249 Cal - 溫度: 18°C - 濕度: 50%
Pace: 05'02" / 04'59" / 05'07" / 05'07" / 05'01" / 04'54" / 04'55" / 04'58" / 05'01" / 05'13" / 05'04" / 05'02" / 04'56" / 04'50" / 04'22" / 04'33" / 04'29" / 05'49" / 04'53" / 05'09" / 05'37" / 04'53" / 03'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'01" (+00'39") | 1000 / 1000 |
| 2 | | 04'59" (+00'37") | 1000 / 2000 |
| 3 | | 05'06" (+00'44") | 1000 / 3000 |
| 4 | | 05'06" (+00'44") | 1000 / 4000 |
| 5 | | 05'01" (+00'39") | 1000 / 5000 |
| 6 | | 04'54" (+00'32") | 1000 / 6000 |
| 7 | | 04'55" (+00'33") | 1000 / 7000 |
| 8 | | 04'57" (+00'35") | 1000 / 8000 |
| 9 | | 05'00" (+00'38") | 1000 / 9000 |
| 10 | | 05'13" (+00'51") | 1000 / 10000 |
| 11 | | 05'03" (+00'41") | 1000 / 11000 |
| 12 | | 05'01" (+00'39") | 1000 / 12000 |
| 13 | | 04'56" (+00'34") | 1000 / 13000 |
| 14 | | 04'50" (+00'28") | 1000 / 14000 |
| 15 | | 04'22" | 1000 / 15000 |
| 16 | | 04'33" (+00'11") | 1000 / 16000 |
| 17 | | 04'28" (+00'06") | 1000 / 17000 |
| 18 | | 05'49" (+01'27") | 1000 / 18000 |
| 19 | | 04'53" (+00'31") | 1000 / 19000 |
| 20 | | 05'07" (+00'45") | 1000 / 20000 |
| 21 | | 05'37" (+01'15") | 1000 / 21000 |
| 22 | | 04'53" (+00'31") | 1000 / 22000 |
| 23 | | 03'48" | 30 / 22030 |
昨天的課表: long run 32K@5:13
因家庭聚餐延到今天跑, 身體沒什麼狀況, 但就是有點心理疲乏; 懶得多帶補給, 一壺水, 一個人, 亂跑一通
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
1月累積里程 :
121.49 km 
MIZUNO Wave Spacer AR4 Wide 累積 :
690.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'02" | 00:05'02" |
| 2 | 04'59" | 00:10'01" |
| 3 | 05'07" | 00:15'08" |
| 4 | 05'07" | 00:20'15" |
| 5 | 05'01" | 00:25'16" |
| 6 | 04'54" | 00:30'10" |
| 7 | 04'55" | 00:35'05" |
| 8 | 04'58" | 00:40'03" |
| 9 | 05'01" | 00:45'04" |
| 10 | 05'13" | 00:50'17" |
| 11 | 05'04" | 00:55'21" |
| 12 | 05'02" | 01:00'23" |
| 13 | 04'56" | 01:05'19" |
| 14 | 04'50" | 01:10'09" |
| 15 | 04'22" | 01:14'31" |
| 16 | 04'33" | 01:19'04" |
| 17 | 04'29" | 01:23'33" |
| 18 | 05'49" | 01:29'22" |
| 19 | 04'53" | 01:34'15" |
| 20 | 05'09" | 01:39'24" |
| 21 | 05'37" | 01:45'01" |
| 22 | 04'53" | 01:49'54" |
| 22.0 | 03'51" | 01:50'01" |
展開計圈分析
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