9.8 km | 00:58:29 | 05:59/km日期: 2016-07-05 19:30 - 地點: 竹北二館 - 平均心率: 157 - 卡路里: 535 Cal - 溫度: 31°C - 濕度: 69%
Pace: 05'31" / 05'17" / 06'00" / 06'09" / 06'07" / 07'06" / 06'03" / 06'11" / 06'12" / 05'11" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'52" (+00'22") | 407 / 407 |
| 2 | | 12'47" (+09'17") | 111 / 519 |
| 3 | | 03'39" (+00'09") | 409 / 929 |
| 4 | | 13'29" (+09'59") | 111 / 1040 |
| 5 | | 03'37" (+00'07") | 414 / 1455 |
| 6 | | 13'55" (+10'25") | 107 / 1562 |
| 7 | | 03'39" (+00'09") | 412 / 1975 |
| 8 | | 15'22" (+11'52") | 96 / 2071 |
| 9 | | 03'37" (+00'07") | 413 / 2485 |
| 10 | | 18'13" (+14'43") | 82 / 2567 |
| 11 | | 03'40" (+00'10") | 407 / 2975 |
| 12 | | 17'38" (+14'08") | 84 / 3059 |
| 13 | | 03'37" (+00'07") | 412 / 3472 |
| 14 | | 18'52" (+15'22") | 79 / 3551 |
| 15 | | 03'39" (+00'09") | 412 / 3964 |
| 16 | | 16'31" (+13'01") | 89 / 4053 |
| 17 | | 03'38" (+00'08") | 409 / 4463 |
| 18 | | 15'48" (+12'18") | 95 / 4559 |
| 19 | | 03'38" (+00'08") | 406 / 4965 |
| 20 | | 22'41" (+19'11") | 67 / 5033 |
| 21 | | 03'40" (+00'10") | 407 / 5440 |
| 22 | | 25'33" (+22'03") | 58 / 5499 |
| 23 | | 03'38" (+00'08") | 411 / 5911 |
| 24 | | 24'52" (+21'22") | 59 / 5971 |
| 25 | | 03'47" (+00'17") | 409 / 6380 |
| 26 | | 18'56" (+15'26") | 76 / 6456 |
| 27 | | 03'42" (+00'12") | 416 / 6873 |
| 28 | | 20'28" (+16'58") | 71 / 6944 |
| 29 | | 03'52" (+00'22") | 406 / 7351 |
| 30 | | 19'59" (+16'29") | 71 / 7422 |
| 31 | | 03'44" (+00'14") | 416 / 7839 |
| 32 | | 19'45" (+16'15") | 72 / 7912 |
| 33 | | 03'45" (+00'15") | 409 / 8321 |
| 34 | | 24'14" (+20'44") | 60 / 8381 |
| 35 | | 03'49" (+00'19") | 405 / 8787 |
| 36 | | 19'34" (+16'04") | 74 / 8862 |
| 37 | | 03'47" (+00'17") | 404 / 9266 |
| 38 | | 25'41" (+22'11") | 56 / 9323 |
| 39 | | 03'30" | 419 / 9743 |
| 40 | | 03'26" | 9 / 9752 |
400間歇*20, 每回合3分鐘
上星期腳底按摩, 造成腳踝不適, 幾天休息後, 還好仍能跟上團練課表, 最後幾趟真的只剩意志力了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
7月累積里程 : 203.19 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'31" | 00:05'31" |
| 2 | 05'17" | 00:10'48" |
| 3 | 06'00" | 00:16'48" |
| 4 | 06'09" | 00:22'57" |
| 5 | 06'07" | 00:29'04" |
| 6 | 07'06" | 00:36'10" |
| 7 | 06'03" | 00:42'13" |
| 8 | 06'11" | 00:48'24" |
| 9 | 06'12" | 00:54'36" |
| 9.8 | 05'10" | 00:58'30" |
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