10.5 km | 00:54:15 | 05:08/km日期: 2024-12-01 18:30 - 平均心率: 154 - 卡路里: 644 Cal - 平均步頻: 172 - 溫度: 21°C - 濕度: 77.9
Pace: 04'50" / 05'22" / 05'10" / 04'56" / 05'00" / 05'14" / 05'03" / 05'49" / 05'13" / 05'02" / 04'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'40" (+00'51") | 400 / 400 |
| 2 | | 05'51" (+02'02") | 192 / 592 |
| 3 | | 04'24" (+00'35") | 400 / 992 |
| 4 | | 08'08" (+04'19") | 138 / 1131 |
| 5 | | 04'22" (+00'33") | 400 / 1531 |
| 6 | | 07'59" (+04'10") | 133 / 1664 |
| 7 | | 04'17" (+00'28") | 400 / 2064 |
| 8 | | 08'21" (+04'32") | 121 / 2185 |
| 9 | | 04'15" (+00'26") | 400 / 2585 |
| 10 | | 08'50" (+05'01") | 111 / 2696 |
| 11 | | 04'00" (+00'11") | 400 / 3096 |
| 12 | | 06'00" (+02'11") | 170 / 3267 |
| 13 | | 04'07" (+00'18") | 400 / 3667 |
| 14 | | 07'31" (+03'42") | 139 / 3806 |
| 15 | | 04'11" (+00'22") | 400 / 4206 |
| 16 | | 06'33" (+02'44") | 156 / 4362 |
| 17 | | 04'10" (+00'21") | 400 / 4762 |
| 18 | | 07'30" (+03'41") | 138 / 4900 |
| 19 | | 04'24" (+00'35") | 400 / 5300 |
| 20 | | 08'56" (+05'07") | 114 / 5415 |
| 21 | | 04'05" (+00'16") | 400 / 5815 |
| 22 | | 07'18" (+03'29") | 142 / 5957 |
| 23 | | 04'12" (+00'23") | 400 / 6357 |
| 24 | | 07'50" (+04'01") | 135 / 6493 |
| 25 | | 04'11" (+00'22") | 400 / 6893 |
| 26 | | 08'15" (+04'26") | 125 / 7018 |
| 27 | | 04'20" (+00'31") | 400 / 7418 |
| 28 | | 13'01" (+09'12") | 74 / 7493 |
| 29 | | 04'26" (+00'37") | 400 / 7893 |
| 30 | | 10'19" (+06'30") | 101 / 7994 |
| 31 | | 04'26" (+00'37") | 400 / 8394 |
| 32 | | 08'43" (+04'54") | 115 / 8510 |
| 33 | | 04'26" (+00'37") | 400 / 8910 |
| 34 | | 07'54" (+04'05") | 128 / 9039 |
| 35 | | 04'22" (+00'33") | 400 / 9439 |
| 36 | | 08'05" (+04'16") | 128 / 9567 |
| 37 | | 04'19" (+00'30") | 400 / 9967 |
| 38 | | 08'50" (+05'01") | 106 / 10074 |
| 39 | | 03'49" | 400 / 10474 |
| 40 | | 05'16" (+01'27") | 45 / 10520 |
| 41 | | 06'07" (+02'18") | 21 / 10541 |
半馬目標配速:1h55m
fultzy 400S
400m(配速4:48)(休60s)*20組
都有跑進目標配速以內
跑完左腳腓腸肌又開始痛起來
可能上週半馬下坡跑太快受傷
再兩周要跑台北馬了
希望能快好
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 121~147 | 65~79% |
| 2:M馬拉松配速區 | 147~166 | 79~89% |
| 3:T乳酸耐力區 | 166~172 | 89~92% |
| 4:A無氧耐力區 | 172~182 | 92~97.5% |
| 5:I最大耗氧區 | 182~187 | 97.5~100% |
| 最大心率為187 點此去設定最大心率 |
12月累積里程 :
44.80 km 
Nike Air Zoom Pegasus 40 累積 :
452.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'50" | 00:04'50" |
| 2 | 05'22" | 00:10'12" |
| 3 | 05'10" | 00:15'22" |
| 4 | 04'56" | 00:20'18" |
| 5 | 05'00" | 00:25'18" |
| 6 | 05'14" | 00:30'32" |
| 7 | 05'03" | 00:35'35" |
| 8 | 05'49" | 00:41'24" |
| 9 | 05'13" | 00:46'37" |
| 10 | 05'02" | 00:51'39" |
| 10.5 | 04'53" | 00:54'18" |
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