17.4 km | 01:56:18 | 06:41/km日期: 2018-12-18 19:15 - 平均心率: 157 - 卡路里: 759 Cal - 平均步頻: 182 - 溫度: 21°C - 濕度: 59% - PM2.5: 良好(19)
Pace: 06'48" / 06'48" / 07'06" / 06'06" / 07'35" / 05'56" / 07'34" / 06'00" / 05'58" / 07'33" / 05'55" / 06'01" / 07'31" / 05'57" / 07'43" / 06'00" / 07'00" / 07'43" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'52" (+01'03") | 400 / 400 |
| 2 | | 06'45" (+00'56") | 400 / 800 |
| 3 | | 06'44" (+00'55") | 400 / 1200 |
| 4 | | 06'47" (+00'58") | 400 / 1600 |
| 5 | | 06'52" (+01'03") | 400 / 2000 |
| 6 | | 31'31" (+25'42") | 41 / 2041 |
| 7 | | 06'01" (+00'12") | 400 / 2441 |
| 8 | | 06'03" (+00'14") | 400 / 2841 |
| 9 | | 06'00" (+00'11") | 400 / 3241 |
| 10 | | 06'06" (+00'17") | 400 / 3641 |
| 11 | | 06'10" (+00'21") | 400 / 4041 |
| 12 | | 32'47" (+26'58") | 60 / 4102 |
| 13 | | 06'01" (+00'12") | 400 / 4502 |
| 14 | | 05'56" (+00'07") | 400 / 4902 |
| 15 | | 05'49" | 400 / 5302 |
| 16 | | 05'56" (+00'07") | 400 / 5702 |
| 17 | | 05'57" (+00'08") | 400 / 6102 |
| 18 | | 31'00" (+25'11") | 64 / 6166 |
| 19 | | 05'52" (+00'03") | 400 / 6566 |
| 20 | | 06'01" (+00'12") | 400 / 6966 |
| 21 | | 05'59" (+00'10") | 400 / 7366 |
| 22 | | 05'58" (+00'09") | 400 / 7766 |
| 23 | | 05'57" (+00'08") | 400 / 8166 |
| 24 | | 06'02" (+00'13") | 400 / 8566 |
| 25 | | 05'54" (+00'05") | 400 / 8966 |
| 26 | | 05'57" (+00'08") | 200 / 9166 |
| 27 | | 32'52" (+27'03") | 60 / 9227 |
| 28 | | 05'54" (+00'05") | 400 / 9627 |
| 29 | | 05'54" (+00'05") | 400 / 10027 |
| 30 | | 05'56" (+00'07") | 400 / 10427 |
| 31 | | 05'51" (+00'02") | 400 / 10827 |
| 32 | | 05'53" (+00'04") | 400 / 11227 |
| 33 | | 05'59" (+00'10") | 400 / 11627 |
| 34 | | 06'05" (+00'16") | 400 / 12027 |
| 35 | | 05'50" (+00'01") | 200 / 12227 |
| 36 | | 24'19" (+18'30") | 82 / 12309 |
| 37 | | 05'58" (+00'09") | 400 / 12709 |
| 38 | | 06'09" (+00'20") | 400 / 13109 |
| 39 | | 05'58" (+00'09") | 400 / 13509 |
| 40 | | 05'51" (+00'02") | 400 / 13909 |
| 41 | | 06'05" (+00'16") | 400 / 14309 |
| 42 | | 41'11" (+35'22") | 48 / 14358 |
| 43 | | 05'51" (+00'02") | 400 / 14758 |
| 44 | | 06'01" (+00'12") | 400 / 15158 |
| 45 | | 06'04" (+00'15") | 400 / 15558 |
| 46 | | 05'59" (+00'10") | 400 / 15958 |
| 47 | | 06'03" (+00'14") | 400 / 16358 |
| 48 | | 07'33" (+01'44") | 400 / 16758 |
| 49 | | 07'32" (+01'43") | 400 / 17158 |
| 50 | | 07'53" (+02'04") | 200 / 17358 |
2+（2+2+3+3+2+2）+1
配速區間：Z3(6:28-6:01)
儘可能跑上限甚至Z4下限...
跑前段的2+3+3覺得Z3上限甚至Z4下限不會很喘，心率大概維持在Z3，腳步也不會很勉強
可惜最後的2組2k 沒力撐不了Z4下限，降一點點速度回到Z3上限...最後一組2k時，左膝有點小痠..itbs稍微有感...
上禮拜身體毛病有點多，課表吃不到一半，間歇都沒跑
還好這禮拜不覺得課表很吃力
只是這課表很容易跑到厭世
還好明天又是easy run..
但是星期五的間歇要跑Z5配速區間😭😭😭😭😭
RPE:6
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
12月累積里程 :
226.06 km 
NIKE ZOOMFLY SP 累積 :
480.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'48" | 00:06'48" |
| 2 | 06'48" | 00:13'36" |
| 3 | 07'06" | 00:20'42" |
| 4 | 06'06" | 00:26'48" |
| 5 | 07'35" | 00:34'23" |
| 6 | 05'56" | 00:40'19" |
| 7 | 07'34" | 00:47'53" |
| 8 | 06'00" | 00:53'53" |
| 9 | 05'58" | 00:59'51" |
| 10 | 07'33" | 01:07'24" |
| 11 | 05'55" | 01:13'19" |
| 12 | 06'01" | 01:19'20" |
| 13 | 07'31" | 01:26'51" |
| 14 | 05'57" | 01:32'48" |
| 15 | 07'43" | 01:40'31" |
| 16 | 06'00" | 01:46'31" |
| 17 | 07'00" | 01:53'31" |
| 17.4 | 07'46" | 01:56'18" |
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