8.4 km | 00:54:48 | 06:31/km日期: 2020-11-24 20:20 - 平均心率: 138 - 卡路里: 468 Cal - 平均步頻: 170 - 溫度: 23°C - 濕度: 76%
Pace: 07'02" / 06'24" / 06'31" / 06'16" / 06'31" / 06'31" / 06'29" / 05'53" / 07'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 10'08" (+06'02") | 355 / 355 |
| 2 | | 04'07" (+00'01") | 400 / 755 |
| 3 | | 12'29" (+08'23") | 120 / 875 |
| 4 | | 04'23" (+00'17") | 400 / 1275 |
| 5 | | 14'19" (+10'13") | 101 / 1377 |
| 6 | | 04'20" (+00'14") | 400 / 1777 |
| 7 | | 12'51" (+08'45") | 116 / 1893 |
| 8 | | 04'26" (+00'20") | 400 / 2293 |
| 9 | | 15'53" (+11'47") | 94 / 2388 |
| 10 | | 04'13" (+00'07") | 400 / 2788 |
| 11 | | 15'52" (+11'46") | 94 / 2882 |
| 12 | | 04'25" (+00'19") | 400 / 3282 |
| 13 | | 13'09" (+09'03") | 114 / 3396 |
| 14 | | 04'09" (+00'03") | 400 / 3796 |
| 15 | | 12'37" (+08'31") | 118 / 3915 |
| 16 | | 04'20" (+00'14") | 400 / 4315 |
| 17 | | 15'41" (+11'35") | 95 / 4411 |
| 18 | | 04'21" (+00'15") | 400 / 4811 |
| 19 | | 15'07" (+11'01") | 99 / 4910 |
| 20 | | 04'28" (+00'22") | 400 / 5310 |
| 21 | | 15'16" (+11'10") | 98 / 5408 |
| 22 | | 04'15" (+00'09") | 400 / 5808 |
| 23 | | 13'58" (+09'52") | 107 / 5915 |
| 24 | | 04'23" (+00'17") | 400 / 6315 |
| 25 | | 14'14" (+10'08") | 105 / 6421 |
| 26 | | 04'14" (+00'08") | 404 / 6825 |
| 27 | | 15'16" (+11'10") | 93 / 6918 |
| 28 | | 04'25" (+00'19") | 421 / 7339 |
| 29 | | 14'44" (+10'38") | 111 / 7450 |
| 30 | | 04'06" | 400 / 7850 |
| 31 | | 12'39" (+08'33") | 49 / 7900 |
| 32 | | 04'43" (+00'37") | 382 / 8283 |
| 33 | | 16'39" (+12'33") | 106 / 8389 |
看到教練這堂課表的目的，特別晚上專程跑一下，真的一開始很喘⋯⋯
之後就比較舒服，雖然還是撐不了多久，不過漸漸覺得4:10上下變舒服了。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
11月累積里程 :
208.99 km 
asics kayano 累積 :
2673.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'02" | 00:07'02" |
| 2 | 06'24" | 00:13'26" |
| 3 | 06'31" | 00:19'57" |
| 4 | 06'16" | 00:26'13" |
| 5 | 06'31" | 00:32'44" |
| 6 | 06'31" | 00:39'15" |
| 7 | 06'29" | 00:45'44" |
| 8 | 05'53" | 00:51'37" |
| 8.4 | 07'57" | 00:54'43" |
展開計圈分析
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