7.7 km | 00:36:36 | 04:46/km日期: 2017-08-29 19:21 - 平均心率: 152 - 卡路里: 525 Cal - 平均步頻: 174 - 溫度: 32°C - 濕度: 70%
Pace: 04'31" / 04'34" / 04'45" / 04'49" / 04'58" / 05'15" / 04'58" / 04'07" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'36" (+00'10") | 205 / 205 |
| 2 | | 03'35" (+00'09") | 198 / 404 |
| 3 | | 03'26" | 208 / 613 |
| 4 | | 06'01" (+02'35") | 214 / 827 |
| 5 | | 05'30" (+02'04") | 201 / 1028 |
| 6 | | 03'34" (+00'08") | 205 / 1234 |
| 7 | | 03'42" (+00'16") | 203 / 1438 |
| 8 | | 03'35" (+00'09") | 204 / 1642 |
| 9 | | 06'32" (+03'06") | 216 / 1859 |
| 10 | | 05'37" (+02'11") | 203 / 2062 |
| 11 | | 03'51" (+00'25") | 197 / 2260 |
| 12 | | 03'42" (+00'16") | 203 / 2463 |
| 13 | | 03'29" (+00'03") | 204 / 2668 |
| 14 | | 07'02" (+03'36") | 208 / 2876 |
| 15 | | 05'30" (+02'04") | 204 / 3081 |
| 16 | | 03'54" (+00'28") | 197 / 3279 |
| 17 | | 03'45" (+00'19") | 203 / 3482 |
| 18 | | 03'38" (+00'12") | 194 / 3676 |
| 19 | | 07'29" (+04'03") | 108 / 3785 |
| 20 | | 06'20" (+02'54") | 98 / 3883 |
| 21 | | 06'10" (+02'44") | 196 / 4080 |
| 22 | | 03'44" (+00'18") | 199 / 4280 |
| 23 | | 03'56" (+00'30") | 193 / 4473 |
| 24 | | 03'47" (+00'21") | 197 / 4670 |
| 25 | | 06'35" (+03'09") | 229 / 4900 |
| 26 | | 07'14" (+03'48") | 189 / 5090 |
| 27 | | 04'04" (+00'38") | 188 / 5279 |
| 28 | | 03'47" (+00'21") | 202 / 5481 |
| 29 | | 03'53" (+00'27") | 187 / 5668 |
| 30 | | 08'08" (+04'42") | 102 / 5771 |
| 31 | | 06'30" (+03'04") | 103 / 5875 |
| 32 | | 06'16" (+02'50") | 114 / 5989 |
| 33 | | 06'05" (+02'39") | 81 / 6070 |
| 34 | | 03'36" (+00'10") | 203 / 6274 |
| 35 | | 03'50" (+00'24") | 192 / 6467 |
| 36 | | 03'39" (+00'13") | 202 / 6669 |
| 37 | | 07'21" (+03'55") | 205 / 6875 |
| 38 | | 06'51" (+03'25") | 205 / 7080 |
| 39 | | 03'51" (+00'25") | 191 / 7272 |
| 40 | | 03'43" (+00'17") | 200 / 7472 |
| 41 | | 03'48" (+00'22") | 200 / 7672 |
Hanson Plan week 2 workout1 600x8
前五趟都力不重心很喘很累
第六、七、八趟開始回神，心跳回到165上下而已
輕鬆跑進3:40
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
8月累積里程 : 428.23 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'31" | 00:04'31" |
| 2 | 04'34" | 00:09'05" |
| 3 | 04'45" | 00:13'50" |
| 4 | 04'49" | 00:18'39" |
| 5 | 04'58" | 00:23'37" |
| 6 | 05'15" | 00:28'52" |
| 7 | 04'58" | 00:33'50" |
| 7.7 | 04'06" | 00:36'36" |
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