10.4 km | 00:42:44 | 04:05/km日期: 2016-09-20 18:56 - 總爬升: 288 m - 地點: 台北田徑場 - 平均心率: 143 - 卡路里: 646 Cal - 平均步頻: 184 - 溫度: 26°C - 濕度: 65%
Pace: 10'29" / 07'04" / 09'19" / 13'28" / 10'06" / 14'49" / 04'52" / 04'59" / 05'00" / 04'54" / 04'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'59" (+02'02") | 393 / 393 |
| 2 | | 03'40" (+00'43") | 306 / 699 |
| 3 | | 03'27" (+00'30") | 310 / 1010 |
| 4 | | 03'10" (+00'13") | 309 / 1319 |
| 5 | | 03'13" (+00'16") | 307 / 1627 |
| 6 | | 03'11" (+00'14") | 308 / 1935 |
| 7 | | 03'13" (+00'16") | 309 / 2245 |
| 8 | | 03'09" (+00'12") | 316 / 2562 |
| 9 | | 03'09" (+00'12") | 301 / 2864 |
| 10 | | 03'01" (+00'04") | 315 / 3179 |
| 11 | | 02'57" | 317 / 3497 |
| 12 | | 03'03" (+00'06") | 307 / 3805 |
| 13 | | 03'01" (+00'04") | 290 / 4095 |
| 14 | | 03'08" (+00'11") | 306 / 4401 |
| 15 | | 03'08" (+00'11") | 308 / 4710 |
| 16 | | 03'05" (+00'08") | 311 / 5022 |
| 17 | | 03'00" (+00'03") | 312 / 5334 |
| 18 | | 04'55" (+01'58") | 1000 / 6334 |
| 19 | | 04'53" (+01'56") | 1000 / 7334 |
| 20 | | 04'58" (+02'01") | 1000 / 8334 |
| 21 | | 04'59" (+02'02") | 1000 / 9334 |
| 22 | | 04'47" (+01'50") | 1000 / 10334 |
| 23 | | 05'10" (+02'13") | 103 / 10438 |
[教練～今天練什麼]-300m間歇練習
熱身1K
主課表
300m間歇
P:58'' R:60''
紀錄如下
67''64''59''59''59''
59''59''57''57''56''
56''52''57''58''57''
56''
最後只跑了16趟
緩跑收操5K
共10.4K AP 4'06''
今天謝謝神元哥、鍾教練、瑋琳一起練跑
| 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 |
9月累積里程 : 220.69 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 10'29" | 00:10'29" |
| 2 | 07'04" | 00:17'33" |
| 3 | 09'19" | 00:26'52" |
| 4 | 13'28" | 00:40'20" |
| 5 | 10'06" | 00:50'26" |
| 6 | 14'49" | 01:05'15" |
| 7 | 04'52" | 01:10'07" |
| 8 | 04'59" | 01:15'06" |
| 9 | 05'00" | 01:20'06" |
| 10 | 04'54" | 01:25'00" |
| 10.4 | 04'33" | 01:27'00" |
展開計圈分析
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