13.7 km | 00:54:15 | 03:56/km日期: 2016-08-15 18:51 - 地點: 台北田徑場 - 平均心率: 151 - 卡路里: 850 Cal - 平均步頻: 186 - 溫度: 32°C - 濕度: 65%
Pace: 09'10" / 04'02" / 06'54" / 05'39" / 06'27" / 06'23" / 06'28" / 03'45" / 07'08" / 06'47" / 07'47" / 07'46" / 03'50" / 23'49" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+01'09") | 418 / 418 |
| 2 | | 04'51" (+01'15") | 410 / 828 |
| 3 | | 04'00" (+00'24") | 409 / 1238 |
| 4 | | 03'54" (+00'18") | 401 / 1640 |
| 5 | | 04'00" (+00'24") | 399 / 2040 |
| 6 | | 03'50" (+00'14") | 420 / 2460 |
| 7 | | 04'04" (+00'28") | 399 / 2860 |
| 8 | | 03'48" (+00'12") | 408 / 3269 |
| 9 | | 03'51" (+00'15") | 411 / 3680 |
| 10 | | 03'55" (+00'19") | 406 / 4086 |
| 11 | | 03'45" (+00'09") | 416 / 4503 |
| 12 | | 03'58" (+00'22") | 401 / 4905 |
| 13 | | 03'53" (+00'17") | 414 / 5319 |
| 14 | | 03'44" (+00'08") | 410 / 5729 |
| 15 | | 03'53" (+00'17") | 414 / 6144 |
| 16 | | 03'46" (+00'10") | 416 / 6560 |
| 17 | | 03'44" (+00'08") | 410 / 6970 |
| 18 | | 03'54" (+00'18") | 413 / 7383 |
| 19 | | 03'45" (+00'09") | 415 / 7799 |
| 20 | | 03'36" | 420 / 8219 |
| 21 | | 03'53" (+00'17") | 417 / 8637 |
| 22 | | 03'43" (+00'07") | 411 / 9048 |
| 23 | | 03'46" (+00'10") | 407 / 9456 |
| 24 | | 03'48" (+00'12") | 407 / 9864 |
| 25 | | 03'43" (+00'07") | 414 / 10278 |
| 26 | | 03'44" (+00'08") | 402 / 10681 |
| 27 | | 03'49" (+00'13") | 406 / 11087 |
| 28 | | 03'52" (+00'16") | 404 / 11492 |
| 29 | | 03'50" (+00'14") | 403 / 11896 |
| 30 | | 03'46" (+00'10") | 407 / 12303 |
| 31 | | 03'50" (+00'14") | 410 / 12714 |
| 32 | | 03'38" (+00'02") | 410 / 13125 |
| 33 | | 05'07" (+01'31") | 613 / 13738 |
[教練～今天練什麼]-1200m間歇練習
熱身1K
主課表
1200m間歇 x 10趟
P:96''/400m R:150''
紀錄如下
1. 98''94''96''
2. 97''97''93''
3. 95''95''94''
4. 96''96''92''
5. 96''94''92''
6. 96''93''91''
7. 97''92''92''
8. 93''92''90''
9. 93''94''93''
10. 92''94''89''
緩跑收操1K
共13.7K AP 3'57''
今天謝謝神元哥、鍾教練、瑋琳、詮哥、
涂醫師、小葉、均均一起練跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
8月累積里程 : 203.67 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 09'10" | 00:09'10" |
| 2 | 04'02" | 00:13'12" |
| 3 | 06'54" | 00:20'06" |
| 4 | 05'39" | 00:25'45" |
| 5 | 06'27" | 00:32'12" |
| 6 | 06'23" | 00:38'35" |
| 7 | 06'28" | 00:45'03" |
| 8 | 03'45" | 00:48'48" |
| 9 | 07'08" | 00:55'56" |
| 10 | 06'47" | 01:02'43" |
| 11 | 07'47" | 01:10'30" |
| 12 | 07'46" | 01:18'16" |
| 13 | 03'50" | 01:22'06" |
| 13.7 | 23'53" | 01:39'44" |
展開計圈分析
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