15.2 km | 01:24:15 | 05:32/km日期: 2017-02-07 19:34 - 總爬升: 111 m - 地點: 河濱 - 天氣: 涼 - 平均心率: 149 - 卡路里: 986 Cal - 平均步頻: 166 - 溫度: 17°C - 濕度: 63%
Pace: 07'15" / 06'00" / 05'34" / 05'31" / 05'27" / 06'59" / 05'20" / 05'15" / 05'08" / 05'11" / 05'21" / 05'23" / 05'23" / 05'20" / 05'23" / 05'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'22" (+02'23") | 400 / 400 |
| 2 | | 07'04" (+02'05") | 400 / 800 |
| 3 | | 06'50" (+01'51") | 400 / 1200 |
| 4 | | 05'50" (+00'51") | 400 / 1600 |
| 5 | | 06'00" (+01'01") | 400 / 2000 |
| 6 | | 05'28" (+00'29") | 400 / 2400 |
| 7 | | 05'38" (+00'39") | 400 / 2800 |
| 8 | | 05'35" (+00'36") | 400 / 3199 |
| 9 | | 05'33" (+00'34") | 400 / 3599 |
| 10 | | 05'27" (+00'28") | 400 / 3999 |
| 11 | | 05'29" (+00'30") | 400 / 4399 |
| 12 | | 05'31" (+00'32") | 400 / 4800 |
| 13 | | 05'38" (+00'39") | 400 / 5200 |
| 14 | | 05'51" (+00'52") | 400 / 5600 |
| 15 | | 05'00" (+00'01") | 400 / 6000 |
| 16 | | 05'17" (+00'18") | 400 / 6400 |
| 17 | | 05'21" (+00'22") | 400 / 6800 |
| 18 | | 05'14" (+00'15") | 400 / 7200 |
| 19 | | 05'19" (+00'20") | 400 / 7600 |
| 20 | | 05'13" (+00'14") | 400 / 8000 |
| 21 | | 04'59" | 400 / 8400 |
| 22 | | 05'18" (+00'19") | 400 / 8800 |
| 23 | | 05'09" (+00'10") | 400 / 9200 |
| 24 | | 05'04" (+00'05") | 400 / 9600 |
| 25 | | 05'16" (+00'17") | 400 / 10000 |
| 26 | | 05'16" (+00'17") | 400 / 10400 |
| 27 | | 05'23" (+00'24") | 400 / 10800 |
| 28 | | 05'27" (+00'28") | 400 / 11200 |
| 29 | | 05'18" (+00'19") | 400 / 11600 |
| 30 | | 05'22" (+00'23") | 400 / 12000 |
| 31 | | 05'43" (+00'44") | 400 / 12400 |
| 32 | | 05'04" (+00'05") | 400 / 12800 |
| 33 | | 05'05" (+00'06") | 400 / 13200 |
| 34 | | 05'33" (+00'34") | 400 / 13600 |
| 35 | | 05'21" (+00'22") | 400 / 14000 |
| 36 | | 05'26" (+00'27") | 400 / 14400 |
| 37 | | 05'17" (+00'18") | 400 / 14800 |
| 38 | | 05'23" (+00'24") | 400 / 15200 |
| 39 | | 05'15" (+00'16") | 22 / 15222 |
熱身2km 後
進入今天目標 15km 半馬 sub2 配速
去程逆風實在難跑
心跳一直在153 上下. 一時無法適應
跑進青年公園後. 大約5km
休息裝一下水.
繼續今天配速課表
跑進河濱到中正橋折返.
順風, 好跑多了, 可能也比較適應15x 心跳
沒那麼有痛苦感.
不過在11~12公里時又有些
想要放掉的感覺,
最後13公里, 又是逆風. 逆風要維持5'35" 配速心跳
都會多個5bpm
最後. 也終於達成今天目標. 15km 均速5'32"
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
2月累積里程 :
135.93 km 
PUMA 一旋及發 累積 :
443.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'15" | 00:07'15" |
| 2 | 06'00" | 00:13'15" |
| 3 | 05'34" | 00:18'49" |
| 4 | 05'31" | 00:24'20" |
| 5 | 05'27" | 00:29'47" |
| 6 | 06'59" | 00:36'46" |
| 7 | 05'20" | 00:42'06" |
| 8 | 05'15" | 00:47'21" |
| 9 | 05'08" | 00:52'29" |
| 10 | 05'11" | 00:57'40" |
| 11 | 05'21" | 01:03'01" |
| 12 | 05'23" | 01:08'24" |
| 13 | 05'23" | 01:13'47" |
| 14 | 05'20" | 01:19'07" |
| 15 | 05'23" | 01:24'30" |
| 15.2 | 05'24" | 01:25'42" |
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