11.0 km | 01:07:27 | 06:06/km日期: 2019-06-25 18:17 - 總爬升: 101 m - 地點: NTHU - 天氣: 雨後 - 平均心率: 125 - 卡路里: 735 Cal - 平均步頻: 170 - 溫度: 27°C - 濕度: 84% - PM2.5: 良好(15)
Pace: 05'58" / 06'32" / 11'21" / 06'09" / 07'12" / 07'28" / 06'08" / 04'51" / 06'24" / 17'05" / 07'08" / 05'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'56" (+02'50") | 1000 / 1000 |
| 2 | | 06'32" (+03'26") | 1000 / 2000 |
| 3 | | 06'04" (+02'58") | 554 / 2554 |
| 4 | | 03'18" (+00'12") | 100 / 2655 |
| 5 | | 05'55" (+02'49") | 105 / 2760 |
| 6 | | 03'06" | 105 / 2865 |
| 7 | | 05'47" (+02'41") | 120 / 2986 |
| 8 | | 03'19" (+00'13") | 100 / 3086 |
| 9 | | 09'03" (+05'57") | 111 / 3198 |
| 10 | | 03'16" (+00'10") | 95 / 3293 |
| 11 | | 08'20" (+05'14") | 227 / 3521 |
| 12 | | 03'26" (+00'20") | 195 / 3716 |
| 13 | | 07'47" (+04'41") | 239 / 3955 |
| 14 | | 03'14" (+00'08") | 202 / 4158 |
| 15 | | 09'06" (+06'00") | 235 / 4393 |
| 16 | | 03'15" (+00'09") | 206 / 4599 |
| 17 | | 13'34" (+10'28") | 253 / 4853 |
| 18 | | 03'09" (+00'03") | 212 / 5065 |
| 19 | | 06'01" (+02'55") | 223 / 5288 |
| 20 | | 03'43" (+00'37") | 421 / 5710 |
| 21 | | 11'46" (+08'40") | 117 / 5827 |
| 22 | | 04'09" (+01'03") | 352 / 6180 |
| 23 | | 11'35" (+08'29") | 103 / 6284 |
| 24 | | 05'34" (+02'28") | 6 / 6290 |
| 25 | | 03'46" (+00'40") | 628 / 6919 |
| 26 | | 10'57" (+07'51") | 220 / 7139 |
| 27 | | 03'48" (+00'42") | 838 / 7977 |
| 28 | | 14'07" (+11'01") | 110 / 8088 |
| 29 | | 03'59" (+00'53") | 631 / 8720 |
| 30 | | 11'30" (+08'24") | 196 / 8917 |
| 31 | | 06'38" (+03'32") | 356 / 9273 |
| 32 | | 06'35" (+03'29") | 1000 / 10273 |
| 33 | | 07'20" (+04'14") | 766 / 11039 |
0-2.4 K 公司-操場 ;伸展拉筋
2.4-10 K 間歇跑
4X P320 100/走100
4X P320 200/走200
2X P345 600/走200
2X P400 800/休96" (主課表 GG)
10-11 K 慢跑回家
心得:
禮哥建議 :進入長間歇課表前, 不要先跑短間歇. 改以 100M 漸速跑到預定配速減10" . 當作速度適應. 下周試試
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
6月累積里程 :
332.16 km 
NIKE Nike Zoom Vaporfly 4% Flyknit 累積 :
1191.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 06'32" | 00:12'30" |
| 3 | 11'21" | 00:23'51" |
| 4 | 06'09" | 00:30'00" |
| 5 | 07'12" | 00:37'12" |
| 6 | 07'28" | 00:44'40" |
| 7 | 06'08" | 00:50'48" |
| 8 | 04'51" | 00:55'39" |
| 9 | 06'24" | 01:02'03" |
| 10 | 17'05" | 01:19'08" |
| 11 | 07'08" | 01:26'16" |
| 11.0 | 05'51" | 01:26'30" |
展開計圈分析
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