8.4 km | 01:04:57 | 07:46/km日期: 2015-01-22 19:48 - 地點: 進化團練-400間歇10趟 - 平均心率: 128 - 卡路里: 414 Cal - 溫度: 15°C - 濕度: 64%
Pace: 06'18" / 06'03" / 24'35" / 09'56" / 09'01" / 08'55" / 08'55" / 08'45" / 05'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'12" (+02'12") | 400 / 400 |
| 2 | | 06'16" (+02'16") | 397 / 797 |
| 3 | | 06'04" (+02'04") | 402 / 1200 |
| 4 | | 06'08" (+02'08") | 397 / 1598 |
| 5 | | 06'08" (+02'08") | 398 / 1996 |
| 6 | | 04'25" (+00'25") | 40 / 2037 |
| 7 | | 07'14" (+03'14") | 67 / 2104 |
| 8 | | 04'00" | 35 / 2139 |
| 9 | | 08'46" (+04'46") | 67 / 2207 |
| 10 | | 04'09" (+00'09") | 34 / 2241 |
| 11 | | 08'51" (+04'51") | 68 / 2310 |
| 12 | | 04'33" (+00'33") | 32 / 2342 |
| 13 | | 08'28" (+04'28") | 65 / 2408 |
| 14 | | 04'23" (+00'23") | 396 / 2804 |
| 15 | | 01:04'04" (+00'04") | 30 / 2834 |
| 16 | | 04'38" (+00'38") | 398 / 3233 |
| 17 | | 46'33" (+42'33") | 43 / 3277 |
| 18 | | 05'26" (+01'26") | 234 / 3511 |
| 19 | | 01:36'30" (+32'30") | 16 / 3527 |
| 20 | | 04'25" (+00'25") | 400 / 3928 |
| 21 | | 54'23" (+50'23") | 35 / 3963 |
| 22 | | 04'39" (+00'39") | 397 / 4361 |
| 23 | | 52'36" (+48'36") | 57 / 4418 |
| 24 | | 04'31" (+00'31") | 401 / 4819 |
| 25 | | 54'23" (+50'23") | 35 / 4855 |
| 26 | | 04'32" (+00'32") | 391 / 5246 |
| 27 | | 47'08" (+43'08") | 63 / 5310 |
| 28 | | 04'19" (+00'19") | 406 / 5716 |
| 29 | | 43'32" (+39'32") | 44 / 5761 |
| 30 | | 04'19" (+00'19") | 395 / 6156 |
| 31 | | 54'06" (+50'06") | 55 / 6212 |
| 32 | | 04'32" (+00'32") | 393 / 6605 |
| 33 | | 44'39" (+40'39") | 45 / 6651 |
| 34 | | 04'16" (+00'16") | 400 / 7051 |
| 35 | | 23'28" (+19'28") | 36 / 7088 |
| 36 | | 05'41" (+01'41") | 437 / 7525 |
| 37 | | 06'10" (+02'10") | 399 / 7925 |
| 38 | | 05'39" (+01'39") | 435 / 8360 |
5圈熱身跑, 天氣太冷身體都沒有開@@
2:29 / 2:29 /2:26/2:26/2:26 (一跑道)
馬克操抬腿A, 和B, 交叉跑, 抬腿A+跳.
漸速跑4趟
10s/29s/8s/35s/8s/36s/8s/33s
400間歇10趟, P(112') R(原地休一圈, 每二趟休3分鐘)
1. 1:44 R1:55
2. 1:51 R4:54
3. 1:46 R1:55
4. 1:51 R3:00
5. 1:48 R1:57
6. 1:46 R3:00
7. 1:45 R1:57
8. 1:42 R2:59
9. 1:47 R2:02
10. 1:42
3圈緩和跑
2:29 / 2:28 / 2:27 (二跑道)
300下跳繩連續. 結束今天團練!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
1月累積里程 :
151.48 km 
addidas Takumi Ren 累積 :
519.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'18" | 00:06'18" |
| 2 | 06'03" | 00:12'21" |
| 3 | 24'35" | 00:36'56" |
| 4 | 09'56" | 00:46'52" |
| 5 | 09'01" | 00:55'53" |
| 6 | 08'55" | 01:04'48" |
| 7 | 08'55" | 01:13'43" |
| 8 | 08'45" | 01:22'28" |
| 8.4 | 05'26" | 01:24'26" |
展開計圈分析
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