13.8 km | 01:07:17 | 04:53/km日期: 2015-10-14 17:04 - 總爬升: 107 m - 地點: 新市鎮 - 天氣: 晴 - 平均心率: 65 - 卡路里: 1233 Cal - 溫度: 24°C - 濕度: 66%
Pace: 04'30" / 03'18" / 04'38" / 05'03" / 05'16" / 05'27" / 05'14" / 05'23" / 04'57" / 05'10" / 05'17" / 04'56" / 04'45" / 04'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+04'05") | 55 / 55 |
| 2 | | 03'25" (+01'45") | 38 / 93 |
| 3 | | 04'08" (+02'28") | 48 / 142 |
| 4 | | 02'53" (+01'13") | 46 / 188 |
| 5 | | 04'23" (+02'43") | 57 / 245 |
| 6 | | 04'27" (+02'47") | 48 / 294 |
| 7 | | 04'34" (+02'54") | 54 / 348 |
| 8 | | 04'58" (+03'18") | 46 / 395 |
| 9 | | 05'44" (+04'04") | 57 / 453 |
| 10 | | 05'19" (+03'39") | 46 / 500 |
| 11 | | 04'56" (+03'16") | 50 / 551 |
| 12 | | 05'39" (+03'59") | 50 / 601 |
| 13 | | 06'18" (+04'38") | 55 / 656 |
| 14 | | 04'05" (+02'25") | 52 / 709 |
| 15 | | 03'44" (+02'04") | 35 / 745 |
| 16 | | 03'38" (+01'58") | 59 / 804 |
| 17 | | 04'17" (+02'37") | 42 / 847 |
| 18 | | 03'53" (+02'13") | 51 / 898 |
| 19 | | 03'32" (+01'52") | 61 / 959 |
| 20 | | 03'02" (+01'22") | 43 / 1003 |
| 21 | | 02'34" (+00'54") | 38 / 1042 |
| 22 | | 01'40" | 69 / 1111 |
| 23 | | 02'07" (+00'27") | 47 / 1158 |
| 24 | | 03'07" (+01'27") | 42 / 1201 |
| 25 | | 03'43" (+02'03") | 58 / 1259 |
| 26 | | 04'14" (+02'34") | 39 / 1298 |
| 27 | | 04'31" (+02'51") | 62 / 1361 |
| 28 | | 05'09" (+03'29") | 48 / 1409 |
| 29 | | 04'24" (+02'44") | 45 / 1455 |
| 30 | | 03'36" (+01'56") | 36 / 1492 |
| 31 | | 03'14" (+01'34") | 66 / 1559 |
| 32 | | 03'10" (+01'30") | 52 / 1611 |
| 33 | | 03'22" (+01'42") | 44 / 1655 |
| 34 | | 03'00" (+01'20") | 38 / 1694 |
| 35 | | 02'50" (+01'10") | 64 / 1759 |
| 36 | | 02'56" (+01'16") | 39 / 1798 |
| 37 | | 03'12" (+01'32") | 41 / 1840 |
| 38 | | 03'14" (+01'34") | 61 / 1901 |
| 39 | | 03'09" (+01'29") | 42 / 1944 |
| 40 | | 02'55" (+01'15") | 45 / 1989 |
| 41 | | 02'55" (+01'15") | 56 / 2046 |
| 42 | | 03'09" (+01'29") | 63 / 2110 |
| 43 | | 03'42" (+02'02") | 40 / 2150 |
| 44 | | 04'02" (+02'22") | 53 / 2204 |
| 45 | | 04'56" (+03'16") | 50 / 2254 |
| 46 | | 05'11" (+03'31") | 51 / 2306 |
| 47 | | 05'08" (+03'28") | 51 / 2358 |
| 48 | | 05'04" (+03'24") | 45 / 2404 |
| 49 | | 04'59" (+03'19") | 50 / 2454 |
| 50 | | 04'39" (+02'59") | 42 / 2497 |
| 51 | | 04'49" (+03'09") | 65 / 2562 |
| 52 | | 04'55" (+03'15") | 40 / 2603 |
| 53 | | 04'48" (+03'08") | 48 / 2652 |
| 54 | | 05'01" (+03'21") | 56 / 2708 |
| 55 | | 04'52" (+03'12") | 47 / 2756 |
| 56 | | 04'56" (+03'16") | 50 / 2806 |
| 57 | | 04'39" (+02'59") | 57 / 2864 |
| 58 | | 05'25" (+03'45") | 36 / 2900 |
| 59 | | 04'39" (+02'59") | 64 / 2965 |
| 60 | | 04'38" (+02'58") | 43 / 3008 |
| 61 | | 04'50" (+03'10") | 51 / 3060 |
| 62 | | 05'03" (+03'23") | 49 / 3109 |
| 63 | | 05'02" (+03'22") | 59 / 3169 |
| 64 | | 05'07" (+03'27") | 45 / 3214 |
| 65 | | 04'52" (+03'12") | 51 / 3265 |
| 66 | | 05'06" (+03'26") | 48 / 3314 |
| 67 | | 04'58" (+03'18") | 50 / 3365 |
| 68 | | 05'06" (+03'26") | 48 / 3414 |
| 69 | | 05'03" (+03'23") | 46 / 3460 |
| 70 | | 05'04" (+03'24") | 55 / 3516 |
| 71 | | 05'16" (+03'36") | 44 / 3560 |
| 72 | | 04'55" (+03'15") | 54 / 3614 |
| 73 | | 05'10" (+03'30") | 48 / 3662 |
| 74 | | 05'07" (+03'27") | 55 / 3718 |
| 75 | | 05'16" (+03'36") | 47 / 3765 |
| 76 | | 04'55" (+03'15") | 50 / 3816 |
| 77 | | 04'47" (+03'07") | 55 / 3871 |
| 78 | | 05'27" (+03'47") | 48 / 3920 |
| 79 | | 05'01" (+03'21") | 46 / 3967 |
| 80 | | 04'56" (+03'16") | 53 / 4021 |
| 81 | | 05'20" (+03'40") | 43 / 4064 |
| 82 | | 05'04" (+03'24") | 52 / 4117 |
| 83 | | 05'29" (+03'49") | 51 / 4168 |
| 84 | | 05'15" (+03'35") | 53 / 4222 |
| 85 | | 05'12" (+03'32") | 41 / 4264 |
| 86 | | 05'23" (+03'43") | 61 / 4326 |
| 87 | | 05'16" (+03'36") | 47 / 4373 |
| 88 | | 05'18" (+03'38") | 43 / 4417 |
| 89 | | 05'17" (+03'37") | 56 / 4474 |
| 90 | | 05'12" (+03'32") | 51 / 4525 |
| 91 | | 05'18" (+03'38") | 40 / 4566 |
| 92 | | 05'17" (+03'37") | 50 / 4616 |
| 93 | | 05'20" (+03'40") | 56 / 4672 |
| 94 | | 05'34" (+03'54") | 47 / 4720 |
| 95 | | 05'29" (+03'49") | 51 / 4772 |
| 96 | | 05'18" (+03'38") | 53 / 4825 |
| 97 | | 05'09" (+03'29") | 45 / 4870 |
| 98 | | 05'00" (+03'20") | 53 / 4923 |
| 99 | | 05'09" (+03'29") | 42 / 4965 |
| 100 | | 05'16" (+03'36") | 60 / 5025 |
| 101 | | 05'28" (+03'48") | 48 / 5074 |
| 102 | | 05'12" (+03'32") | 41 / 5116 |
| 103 | | 05'20" (+03'40") | 56 / 5172 |
| 104 | | 05'34" (+03'54") | 50 / 5223 |
| 105 | | 05'31" (+03'51") | 54 / 5277 |
| 106 | | 05'08" (+03'28") | 45 / 5322 |
| 107 | | 05'17" (+03'37") | 47 / 5370 |
| 108 | | 05'29" (+03'49") | 51 / 5421 |
| 109 | | 05'31" (+03'51") | 60 / 5481 |
| 110 | | 05'13" (+03'33") | 47 / 5529 |
| 111 | | 05'32" (+03'52") | 45 / 5574 |
| 112 | | 05'31" (+03'51") | 45 / 5620 |
| 113 | | 06'20" (+04'40") | 55 / 5675 |
| 114 | | 05'14" (+03'34") | 54 / 5729 |
| 115 | | 05'23" (+03'43") | 43 / 5772 |
| 116 | | 05'33" (+03'53") | 50 / 5823 |
| 117 | | 05'33" (+03'53") | 47 / 5871 |
| 118 | | 05'16" (+03'36") | 53 / 5925 |
| 119 | | 05'25" (+03'45") | 52 / 5977 |
| 120 | | 05'32" (+03'52") | 54 / 6031 |
| 121 | | 05'26" (+03'46") | 42 / 6074 |
| 122 | | 05'14" (+03'34") | 60 / 6134 |
| 123 | | 05'01" (+03'21") | 39 / 6174 |
| 124 | | 05'28" (+03'48") | 51 / 6226 |
| 125 | | 05'05" (+03'25") | 49 / 6275 |
| 126 | | 05'33" (+03'53") | 53 / 6329 |
| 127 | | 04'55" (+03'15") | 47 / 6376 |
| 128 | | 04'59" (+03'19") | 53 / 6430 |
| 129 | | 04'59" (+03'19") | 50 / 6480 |
| 130 | | 04'45" (+03'05") | 52 / 6532 |
| 131 | | 04'58" (+03'18") | 50 / 6583 |
| 132 | | 05'13" (+03'33") | 51 / 6634 |
| 133 | | 05'09" (+03'29") | 42 / 6676 |
| 134 | | 05'14" (+03'34") | 57 / 6733 |
| 135 | | 05'21" (+03'41") | 43 / 6776 |
| 136 | | 05'42" (+04'02") | 52 / 6829 |
| 137 | | 04'54" (+03'14") | 51 / 6880 |
| 138 | | 05'17" (+03'37") | 47 / 6927 |
| 139 | | 05'18" (+03'38") | 56 / 6984 |
| 140 | | 05'25" (+03'45") | 46 / 7030 |
| 141 | | 05'13" (+03'33") | 51 / 7081 |
| 142 | | 05'28" (+03'48") | 48 / 7129 |
| 143 | | 05'27" (+03'47") | 51 / 7181 |
| 144 | | 05'24" (+03'44") | 55 / 7237 |
| 145 | | 05'24" (+03'44") | 43 / 7280 |
| 146 | | 05'11" (+03'31") | 48 / 7328 |
| 147 | | 05'08" (+03'28") | 61 / 7390 |
| 148 | | 05'28" (+03'48") | 39 / 7429 |
| 149 | | 05'20" (+03'40") | 49 / 7479 |
| 150 | | 05'12" (+03'32") | 60 / 7540 |
| 151 | | 05'29" (+03'49") | 39 / 7579 |
| 152 | | 05'08" (+03'28") | 48 / 7628 |
| 153 | | 05'20" (+03'40") | 62 / 7690 |
| 154 | | 05'36" (+03'56") | 41 / 7732 |
| 155 | | 05'18" (+03'38") | 56 / 7789 |
| 156 | | 05'25" (+03'45") | 46 / 7835 |
| 157 | | 05'37" (+03'57") | 50 / 7885 |
| 158 | | 05'30" (+03'50") | 48 / 7933 |
| 159 | | 05'16" (+03'36") | 59 / 7993 |
| 160 | | 05'38" (+03'58") | 41 / 8035 |
| 161 | | 05'27" (+03'47") | 54 / 8090 |
| 162 | | 05'11" (+03'31") | 48 / 8138 |
| 163 | | 05'01" (+03'21") | 53 / 8191 |
| 164 | | 05'09" (+03'29") | 48 / 8240 |
| 165 | | 05'10" (+03'30") | 45 / 8285 |
| 166 | | 04'45" (+03'05") | 55 / 8341 |
| 167 | | 04'37" (+02'57") | 46 / 8387 |
| 168 | | 04'33" (+02'53") | 43 / 8431 |
| 169 | | 04'41" (+03'01") | 56 / 8488 |
| 170 | | 04'49" (+03'09") | 55 / 8544 |
| 171 | | 04'52" (+03'12") | 47 / 8591 |
| 172 | | 04'52" (+03'12") | 54 / 8646 |
| 173 | | 05'34" (+03'54") | 38 / 8685 |
| 174 | | 05'06" (+03'26") | 48 / 8734 |
| 175 | | 04'30" (+02'50") | 62 / 8797 |
| 176 | | 04'15" (+02'35") | 43 / 8840 |
| 177 | | 05'21" (+03'41") | 59 / 8899 |
| 178 | | 05'08" (+03'28") | 45 / 8944 |
| 179 | | 05'14" (+03'34") | 50 / 8995 |
| 180 | | 05'11" (+03'31") | 38 / 9034 |
| 181 | | 05'37" (+03'57") | 59 / 9093 |
| 182 | | 05'09" (+03'29") | 51 / 9145 |
| 183 | | 05'02" (+03'22") | 52 / 9198 |
| 184 | | 05'00" (+03'20") | 46 / 9244 |
| 185 | | 05'03" (+03'23") | 49 / 9294 |
| 186 | | 05'10" (+03'30") | 51 / 9345 |
| 187 | | 04'53" (+03'13") | 51 / 9396 |
| 188 | | 05'05" (+03'25") | 45 / 9442 |
| 189 | | 05'06" (+03'26") | 55 / 9498 |
| 190 | | 05'27" (+03'47") | 42 / 9541 |
| 191 | | 05'10" (+03'30") | 48 / 9589 |
| 192 | | 04'57" (+03'17") | 57 / 9646 |
| 193 | | 05'03" (+03'23") | 46 / 9692 |
| 194 | | 05'01" (+03'21") | 49 / 9742 |
| 195 | | 05'36" (+03'56") | 47 / 9789 |
| 196 | | 05'02" (+03'22") | 46 / 9836 |
| 197 | | 05'10" (+03'30") | 61 / 9897 |
| 198 | | 05'27" (+03'47") | 48 / 9946 |
| 199 | | 04'54" (+03'14") | 50 / 9997 |
| 200 | | 04'49" (+03'09") | 48 / 10045 |
| 201 | | 04'53" (+03'13") | 51 / 10096 |
| 202 | | 05'04" (+03'24") | 49 / 10145 |
| 203 | | 04'54" (+03'14") | 50 / 10196 |
| 204 | | 04'53" (+03'13") | 51 / 10248 |
| 205 | | 04'49" (+03'09") | 51 / 10299 |
| 206 | | 04'51" (+03'11") | 47 / 10347 |
| 207 | | 05'02" (+03'22") | 56 / 10404 |
| 208 | | 05'39" (+03'59") | 38 / 10442 |
| 209 | | 05'25" (+03'45") | 55 / 10497 |
| 210 | | 05'39" (+03'59") | 47 / 10544 |
| 211 | | 05'37" (+03'57") | 56 / 10601 |
| 212 | | 05'26" (+03'46") | 55 / 10656 |
| 213 | | 05'22" (+03'42") | 43 / 10699 |
| 214 | | 05'37" (+03'57") | 53 / 10752 |
| 215 | | 05'22" (+03'42") | 46 / 10799 |
| 216 | | 05'50" (+04'10") | 51 / 10850 |
| 217 | | 05'20" (+03'40") | 49 / 10900 |
| 218 | | 05'26" (+03'46") | 51 / 10952 |
| 219 | | 05'18" (+03'38") | 47 / 10999 |
| 220 | | 05'35" (+03'55") | 53 / 11053 |
| 221 | | 05'29" (+03'49") | 45 / 11098 |
| 222 | | 04'11" (+02'31") | 51 / 11150 |
| 223 | | 05'00" (+03'20") | 46 / 11197 |
| 224 | | 04'50" (+03'10") | 51 / 11248 |
| 225 | | 04'57" (+03'17") | 53 / 11302 |
| 226 | | 04'44" (+03'04") | 52 / 11355 |
| 227 | | 04'48" (+03'08") | 48 / 11404 |
| 228 | | 04'56" (+03'16") | 54 / 11458 |
| 229 | | 04'38" (+02'58") | 43 / 11501 |
| 230 | | 03'46" (+02'06") | 53 / 11554 |
| 231 | | 04'41" (+03'01") | 46 / 11600 |
| 232 | | 04'48" (+03'08") | 55 / 11655 |
| 233 | | 05'30" (+03'50") | 45 / 11701 |
| 234 | | 05'20" (+03'40") | 56 / 11757 |
| 235 | | 04'54" (+03'14") | 54 / 11811 |
| 236 | | 04'53" (+03'13") | 40 / 11852 |
| 237 | | 04'59" (+03'19") | 46 / 11899 |
| 238 | | 05'09" (+03'29") | 58 / 11957 |
| 239 | | 05'30" (+03'50") | 48 / 12005 |
| 240 | | 05'14" (+03'34") | 41 / 12047 |
| 241 | | 04'38" (+02'58") | 61 / 12108 |
| 242 | | 04'09" (+02'29") | 44 / 12152 |
| 243 | | 03'10" (+01'30") | 47 / 12199 |
| 244 | | 04'43" (+03'03") | 52 / 12252 |
| 245 | | 04'53" (+03'13") | 57 / 12310 |
| 246 | | 04'35" (+02'55") | 54 / 12364 |
| 247 | | 06'29" (+04'49") | 43 / 12408 |
| 248 | | 04'28" (+02'48") | 40 / 12449 |
| 249 | | 05'04" (+03'24") | 62 / 12511 |
| 250 | | 04'43" (+03'03") | 35 / 12546 |
| 251 | | 04'29" (+02'49") | 66 / 12613 |
| 252 | | 04'58" (+03'18") | 46 / 12660 |
| 253 | | 04'27" (+02'47") | 41 / 12701 |
| 254 | | 05'05" (+03'25") | 62 / 12763 |
| 255 | | 04'39" (+02'59") | 42 / 12806 |
| 256 | | 04'45" (+03'05") | 52 / 12859 |
| 257 | | 04'55" (+03'15") | 50 / 12910 |
| 258 | | 04'51" (+03'11") | 51 / 12961 |
| 259 | | 04'37" (+02'57") | 57 / 13019 |
| 260 | | 05'00" (+03'20") | 46 / 13065 |
| 261 | | 05'16" (+03'36") | 44 / 13110 |
| 262 | | 05'17" (+03'37") | 53 / 13163 |
| 263 | | 05'18" (+03'38") | 47 / 13210 |
| 264 | | 04'22" (+02'42") | 53 / 13264 |
| 265 | | 05'02" (+03'22") | 52 / 13316 |
| 266 | | 04'50" (+03'10") | 48 / 13365 |
| 267 | | 04'48" (+03'08") | 55 / 13420 |
| 268 | | 05'18" (+03'38") | 43 / 13464 |
| 269 | | 05'01" (+03'21") | 49 / 13514 |
| 270 | | 05'04" (+03'24") | 52 / 13566 |
| 271 | | 04'50" (+03'10") | 48 / 13615 |
| 272 | | 04'49" (+03'09") | 55 / 13670 |
| 273 | | 10'29" (+08'49") | 6 / 13676 |
持續第三天，肌群有些疲勞，但最後還是堅持完成這個課表。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~130 | 65~79% |
| 2:M馬拉松配速區 | 130~146 | 79~89% |
| 3:T乳酸耐力區 | 146~151 | 89~92% |
| 4:A無氧耐力區 | 151~160 | 92~97.5% |
| 5:I最大耗氧區 | 160~165 | 97.5~100% |
| 最大心率為165 點此去設定最大心率 |
10月累積里程 : 179.57 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'30" | 00:04'30" |
| 2 | 03'18" | 00:07'48" |
| 3 | 04'38" | 00:12'26" |
| 4 | 05'03" | 00:17'29" |
| 5 | 05'16" | 00:22'45" |
| 6 | 05'27" | 00:28'12" |
| 7 | 05'14" | 00:33'26" |
| 8 | 05'23" | 00:38'49" |
| 9 | 04'57" | 00:43'46" |
| 10 | 05'10" | 00:48'56" |
| 11 | 05'17" | 00:54'13" |
| 12 | 04'56" | 00:59'09" |
| 13 | 04'45" | 01:03'54" |
| 13.8 | 04'26" | 01:07'17" |
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