17.0 km | 01:17:04 | 04:32/km日期: 2020-11-12 17:38 - 總爬升: 182 m - 地點: NTHU - 天氣: 東北季風 - 平均心率: 138 - 卡路里: 887 Cal - 平均步頻: 180 - 溫度: 24°C - 濕度: 70%
Pace: 05'58" / 07'29" / 10'45" / 07'15" / 04'06" / 05'36" / 04'20" / 04'16" / 04'59" / 04'21" / 05'08" / 06'02" / 04'12" / 04'14" / 04'18" / 04'12" / 04'06" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'57" (+02'04") | 1000 / 1000 |
| 2 | | 06'02" (+02'09") | 1000 / 2000 |
| 3 | | 05'18" (+01'25") | 1000 / 3000 |
| 4 | | 04'05" (+00'12") | 1000 / 4000 |
| 5 | | 04'06" (+00'13") | 1000 / 5000 |
| 6 | | 04'13" (+00'20") | 1000 / 6000 |
| 7 | | 04'19" (+00'26") | 86 / 6086 |
| 8 | | 04'22" (+00'29") | 406 / 6492 |
| 9 | | 04'22" (+00'29") | 406 / 6899 |
| 10 | | 04'13" (+00'20") | 412 / 7312 |
| 11 | | 04'12" (+00'19") | 416 / 7728 |
| 12 | | 04'16" (+00'23") | 410 / 8139 |
| 13 | | 04'17" (+00'24") | 968 / 9108 |
| 14 | | 04'17" (+00'24") | 410 / 9518 |
| 15 | | 04'25" (+00'32") | 404 / 9923 |
| 16 | | 04'16" (+00'23") | 596 / 10520 |
| 17 | | 04'20" (+00'27") | 414 / 10934 |
| 18 | | 04'22" (+00'29") | 412 / 11347 |
| 19 | | 04'37" (+00'44") | 320 / 11668 |
| 20 | | 04'17" (+00'24") | 416 / 12084 |
| 21 | | 04'13" (+00'20") | 414 / 12499 |
| 22 | | 04'11" (+00'18") | 416 / 12915 |
| 23 | | 04'11" (+00'18") | 410 / 13326 |
| 24 | | 04'14" (+00'21") | 827 / 14154 |
| 25 | | 04'22" (+00'29") | 410 / 14565 |
| 26 | | 04'15" (+00'22") | 421 / 14987 |
| 27 | | 04'10" (+00'17") | 418 / 15406 |
| 28 | | 04'14" (+00'21") | 423 / 15829 |
| 29 | | 04'15" (+00'22") | 418 / 16248 |
| 30 | | 04'06" (+00'13") | 421 / 16670 |
| 31 | | 03'53" | 419 / 17089 |
週四 Tempo * 14 K
0-3 K office to 操場+ 伸展拉筋快跑
3-10 K Tempo run 102" , 約3 K 肚子就不適,喝口水續上 走了2小段...
10-17 K 102" hold 不住,降至 106" (425) 才能順順跑完.
心得:
今日是為下周冬山河馬的配速壓力測試, 若氣溫在20度以下,就以 430-425 為主看看.
| 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 |
11月累積里程 :
399.99 km 
NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 07'29" | 00:13'27" |
| 3 | 10'45" | 00:24'12" |
| 4 | 07'15" | 00:31'27" |
| 5 | 04'06" | 00:35'33" |
| 6 | 05'36" | 00:41'09" |
| 7 | 04'20" | 00:45'29" |
| 8 | 04'16" | 00:49'45" |
| 9 | 04'59" | 00:54'44" |
| 10 | 04'21" | 00:59'05" |
| 11 | 05'08" | 01:04'13" |
| 12 | 06'02" | 01:10'15" |
| 13 | 04'12" | 01:14'27" |
| 14 | 04'14" | 01:18'41" |
| 15 | 04'18" | 01:22'59" |
| 16 | 04'12" | 01:27'11" |
| 17 | 04'06" | 01:31'17" |
| 17.1 | 03'40" | 01:31'39" |
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