10.1 km | 01:07:31 | 06:40/km日期: 2022-07-26 17:43 - 地點: NTHU - 天氣: hot - 平均心率: 128 - 卡路里: 578 Cal - 平均步頻: 156
Pace: 09'04" / 06'26" / 21'39" / 07'16" / 06'59" / 05'52" / 09'16" / 06'07" / 06'06" / 05'51" / 06'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'51" (+03'11") | 1000 / 1000 |
| 2 | | 06'26" (+02'46") | 1000 / 2000 |
| 3 | | 05'53" (+02'13") | 355 / 2355 |
| 4 | | 03'54" (+00'14") | 102 / 2457 |
| 5 | | 06'37" (+02'57") | 99 / 2557 |
| 6 | | 03'59" (+00'19") | 99 / 2656 |
| 7 | | 14'22" (+10'42") | 108 / 2765 |
| 8 | | 03'53" (+00'13") | 202 / 2968 |
| 9 | | 08'06" (+04'26") | 282 / 3250 |
| 10 | | 03'40" | 210 / 3460 |
| 11 | | 12'58" (+09'18") | 92 / 3553 |
| 12 | | 03'56" (+00'16") | 300 / 3853 |
| 13 | | 20'09" (+16'29") | 87 / 3941 |
| 14 | | 03'55" (+00'15") | 306 / 4247 |
| 15 | | 28'12" (+24'32") | 85 / 4333 |
| 16 | | 03'40" | 412 / 4745 |
| 17 | | 16'48" (+13'08") | 88 / 4834 |
| 18 | | 03'41" (+00'01") | 405 / 5239 |
| 19 | | 14'20" (+10'40") | 103 / 5342 |
| 20 | | 03'40" | 403 / 5746 |
| 21 | | 14'30" (+10'50") | 101 / 5847 |
| 22 | | 04'52" (+01'12") | 373 / 6220 |
| 23 | | 16'09" (+12'29") | 75 / 6295 |
| 24 | | 12'16" (+08'36") | 486 / 6782 |
| 25 | | 03'49" (+00'09") | 411 / 7193 |
| 26 | | 16'37" (+12'57") | 85 / 7279 |
| 27 | | 03'51" (+00'11") | 406 / 7686 |
| 28 | | 18'08" (+14'28") | 79 / 7765 |
| 29 | | 03'56" (+00'16") | 398 / 8164 |
| 30 | | 14'47" (+11'07") | 97 / 8261 |
| 31 | | 03'56" (+00'16") | 404 / 8666 |
| 32 | | 18'03" (+14'23") | 82 / 8748 |
| 33 | | 03'49" (+00'09") | 411 / 9159 |
| 34 | | 14'41" (+11'01") | 91 / 9251 |
| 35 | | 03'55" (+00'15") | 404 / 9656 |
| 36 | | 06'35" (+02'55") | 449 / 10106 |
0-2.x K 熱身
2-X K ; 2x(100快/100慢+200快/200慢+300快/300慢)@90"
3x(400@90"+r90")+2x(400@gg....) ; 降速
6x(400@94"+r86")
心得:
1.周末連2半馬,2支小腿還酸. 週末長跑需安排在周六早上,週日輕鬆跑即可
2. 下周二間歇從96"開始..12趟
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
7月累積里程 :
307.07 km 
NIKE NIKE Nike ZoomX Vaporfly NEXT% 箱根版 累積 :
469.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 09'04" | 00:09'04" |
| 2 | 06'26" | 00:15'30" |
| 3 | 21'39" | 00:37'09" |
| 4 | 07'16" | 00:44'25" |
| 5 | 06'59" | 00:51'24" |
| 6 | 05'52" | 00:57'16" |
| 7 | 09'16" | 01:06'32" |
| 8 | 06'07" | 01:12'39" |
| 9 | 06'06" | 01:18'45" |
| 10 | 05'51" | 01:24'36" |
| 10.1 | 06'26" | 01:25'17" |
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