9.6 km | 00:41:07 | 04:15/km日期: 2016-06-21 19:04 - 總爬升: 294 m - 地點: 台北田徑場 - 平均心率: 134 - 卡路里: 651 Cal - 平均步頻: 188 - 溫度: 28°C - 濕度: 74%
Pace: 10'19" / 07'20" / 06'50" / 07'04" / 09'02" / 07'30" / 07'34" / 11'50" / 06'34" / 05'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'02" (+01'47") | 732 / 732 |
| 2 | | 03'44" (+00'29") | 403 / 1135 |
| 3 | | 03'46" (+00'31") | 410 / 1545 |
| 4 | | 03'42" (+00'27") | 204 / 1750 |
| 5 | | 03'38" (+00'23") | 403 / 2154 |
| 6 | | 03'46" (+00'31") | 409 / 2563 |
| 7 | | 03'30" (+00'15") | 218 / 2782 |
| 8 | | 03'30" (+00'15") | 421 / 3203 |
| 9 | | 03'15" | 456 / 3659 |
| 10 | | 03'19" (+00'04") | 225 / 3885 |
| 11 | | 03'43" (+00'28") | 397 / 4282 |
| 12 | | 03'26" (+00'11") | 214 / 4497 |
| 13 | | 03'40" (+00'25") | 394 / 4891 |
| 14 | | 03'48" (+00'33") | 409 / 5301 |
| 15 | | 03'26" (+00'11") | 209 / 5510 |
| 16 | | 03'30" (+00'15") | 420 / 5931 |
| 17 | | 03'44" (+00'29") | 408 / 6340 |
| 18 | | 03'32" (+00'17") | 205 / 6546 |
| 19 | | 03'34" (+00'19") | 407 / 6953 |
| 20 | | 03'39" (+00'24") | 417 / 7371 |
| 21 | | 03'32" (+00'17") | 204 / 7576 |
| 22 | | 06'12" (+02'57") | 1000 / 8576 |
| 23 | | 06'07" (+02'52") | 1000 / 9576 |
| 24 | | 06'06" (+02'51") | 62 / 9639 |
熱身1K
主課表
1000m x 7趟 趟休180''
每圈配速92～96''/400m
紀錄如下
1.90''92''45''
2.88''92''46''
3.88''89''44''
4.88''休 44''
5.87''93''43''
6.88''91''43''
8.87''91''43''
緩跑2K
最後再和涂醫師加碼2組核心4式收操結束
今天謝謝神元哥、涂醫師、瑋琳、興哥一起練跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
6月累積里程 : 202.51 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 10'19" | 00:10'19" |
| 2 | 07'20" | 00:17'39" |
| 3 | 06'50" | 00:24'29" |
| 4 | 07'04" | 00:31'33" |
| 5 | 09'02" | 00:40'35" |
| 6 | 07'30" | 00:48'05" |
| 7 | 07'34" | 00:55'39" |
| 8 | 11'50" | 01:07'29" |
| 9 | 06'34" | 01:14'03" |
| 9.6 | 05'52" | 01:17'48" |
展開計圈分析
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