11.5 km | 00:52:28 | 04:34/km日期: 2018-11-06 19:30 - 平均心率: 160 - 卡路里: 754 Cal - 平均步頻: 182 - 溫度: 26°C - 濕度: 72% - PM2.5: 良好(24)
Pace: 04'26" / 04'21" / 04'23" / 05'31" / 04'33" / 04'22" / 04'21" / 05'11" / 04'43" / 04'25" / 04'26" / 03'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'27" (+00'42") | 401 / 401 |
| 2 | | 04'25" (+00'40") | 403 / 805 |
| 3 | | 04'22" (+00'37") | 404 / 1209 |
| 4 | | 04'21" (+00'36") | 407 / 1617 |
| 5 | | 04'19" (+00'34") | 411 / 2028 |
| 6 | | 04'26" (+00'41") | 404 / 2433 |
| 7 | | 04'23" (+00'38") | 407 / 2840 |
| 8 | | 04'20" (+00'35") | 405 / 3245 |
| 9 | | 05'49" (+02'04") | 867 / 4113 |
| 10 | | 04'27" (+00'42") | 398 / 4512 |
| 11 | | 04'25" (+00'40") | 404 / 4916 |
| 12 | | 04'19" (+00'34") | 410 / 5327 |
| 13 | | 04'20" (+00'35") | 412 / 5739 |
| 14 | | 04'25" (+00'40") | 411 / 6150 |
| 15 | | 04'21" (+00'36") | 403 / 6554 |
| 16 | | 04'21" (+00'36") | 407 / 6962 |
| 17 | | 04'19" (+00'34") | 401 / 7364 |
| 18 | | 05'43" (+01'58") | 862 / 8226 |
| 19 | | 04'24" (+00'39") | 405 / 8631 |
| 20 | | 04'21" (+00'36") | 412 / 9044 |
| 21 | | 04'27" (+00'42") | 399 / 9443 |
| 22 | | 04'21" (+00'36") | 408 / 9852 |
| 23 | | 04'29" (+00'44") | 395 / 10248 |
| 24 | | 04'22" (+00'37") | 399 / 10647 |
| 25 | | 04'25" (+00'40") | 404 / 11052 |
| 26 | | 03'45" | 400 / 11453 |
| 27 | | 01'55" | 11 / 11465 |
#Hanson_Marathon_Training Week14 (巔峰期): Strength 3x3.2km
#跑前目標配速 14:08/3.2km (4:25/km, 106s/400m)+R300(800m 慢跑)
#最後完成均速 14:09/3.2km (14:15, 14:14, 13:58)(4:25/km)
14:15=4:27/km (107/107/106/106/106/107/107/105)
14:14=4:27/km (106/107/106/107/109/105/106/104)
13:58=4:22/km (107/107/107/106/106/104/107/90)
謝謝列車長忍堂，炳榮，拉拉大夥一起幫忙帶領配速!
| 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 |
11月累積里程 :
341.86 km 
Adidas Adizero Japan Boost 3 WIDE (橘黑_CM8232) 累積 :
530.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'26" | 00:04'26" |
| 2 | 04'21" | 00:08'47" |
| 3 | 04'23" | 00:13'10" |
| 4 | 05'31" | 00:18'41" |
| 5 | 04'33" | 00:23'14" |
| 6 | 04'22" | 00:27'36" |
| 7 | 04'21" | 00:31'57" |
| 8 | 05'11" | 00:37'08" |
| 9 | 04'43" | 00:41'51" |
| 10 | 04'25" | 00:46'16" |
| 11 | 04'26" | 00:50'42" |
| 11.5 | 03'47" | 00:52'28" |
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