21.3 km | 02:49:59 | 07:59/km日期: 2015-11-07 06:26 - 總爬升: 493 m - 地點: 輔大至明志科大到林口廠 - 天氣: 晴 - 平均心率: 143 - 卡路里: 1188 Cal - 溫度: 25°C - 濕度: 75%
Pace: 07'33" / 08'24" / 08'11" / 09'28" / 08'56" / 08'42" / 06'49" / 06'39" / 06'38" / 06'54" / 09'19" / 09'54" / 09'40" / 08'50" / 07'53" / 06'36" / 06'15" / 07'17" / 07'37" / 06'57" / 08'37" / 10'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'32" (+01'17") | 1000 / 1000 |
| 2 | | 08'23" (+02'08") | 1000 / 2000 |
| 3 | | 08'10" (+01'55") | 1000 / 3000 |
| 4 | | 09'28" (+03'13") | 1000 / 4000 |
| 5 | | 08'56" (+02'41") | 1000 / 5000 |
| 6 | | 08'42" (+02'27") | 1000 / 6000 |
| 7 | | 06'49" (+00'34") | 1000 / 7000 |
| 8 | | 06'38" (+00'23") | 1000 / 8000 |
| 9 | | 06'37" (+00'22") | 1000 / 9000 |
| 10 | | 06'54" (+00'39") | 1000 / 10000 |
| 11 | | 09'18" (+03'03") | 1000 / 11000 |
| 12 | | 09'54" (+03'39") | 1000 / 12000 |
| 13 | | 09'39" (+03'24") | 1000 / 13000 |
| 14 | | 08'49" (+02'34") | 1000 / 14000 |
| 15 | | 07'53" (+01'38") | 1000 / 15000 |
| 16 | | 06'35" (+00'20") | 1000 / 16000 |
| 17 | | 06'15" | 1000 / 17000 |
| 18 | | 07'16" (+01'01") | 1000 / 18000 |
| 19 | | 07'36" (+01'21") | 1000 / 19000 |
| 20 | | 06'57" (+00'42") | 1000 / 20000 |
| 21 | | 08'37" (+02'22") | 1000 / 21000 |
| 22 | | 10'06" (+03'51") | 281 / 21281 |
跑坡訓練......加強心肺功能!
慢慢跑,健康才好!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
11月累積里程 : 361.35 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'33" | 00:07'33" |
| 2 | 08'24" | 00:15'57" |
| 3 | 08'11" | 00:24'08" |
| 4 | 09'28" | 00:33'36" |
| 5 | 08'56" | 00:42'32" |
| 6 | 08'42" | 00:51'14" |
| 7 | 06'49" | 00:58'03" |
| 8 | 06'39" | 01:04'42" |
| 9 | 06'38" | 01:11'20" |
| 10 | 06'54" | 01:18'14" |
| 11 | 09'19" | 01:27'33" |
| 12 | 09'54" | 01:37'27" |
| 13 | 09'40" | 01:47'07" |
| 14 | 08'50" | 01:55'57" |
| 15 | 07'53" | 02:03'50" |
| 16 | 06'36" | 02:10'26" |
| 17 | 06'15" | 02:16'41" |
| 18 | 07'17" | 02:23'58" |
| 19 | 07'37" | 02:31'35" |
| 20 | 06'57" | 02:38'32" |
| 21 | 08'37" | 02:47'09" |
| 21.3 | 10'07" | 02:50'00" |
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