13.9 km | 01:26:18 | 06:12/km日期: 2016-08-11 19:33 - 總爬升: 109 m - 平均心率: 149 - 卡路里: 837 Cal - 溫度: 28°C - 濕度: 89%
Pace: 05'26" / 05'09" / 05'06" / 05'16" / 06'05" / 06'34" / 05'14" / 07'07" / 07'29" / 06'51" / 06'17" / 06'58" / 06'50" / 06'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'25" (+01'48") | 1000 / 1000 |
| 2 | | 05'09" (+01'32") | 1000 / 2000 |
| 3 | | 05'06" (+01'29") | 1000 / 3000 |
| 4 | | 05'15" (+01'38") | 1000 / 4000 |
| 5 | | 18'55" (+15'18") | 82 / 4082 |
| 6 | | 03'56" (+00'19") | 409 / 4491 |
| 7 | | 08'23" (+04'46") | 215 / 4707 |
| 8 | | 03'46" (+00'09") | 420 / 5127 |
| 9 | | 10'02" (+06'25") | 212 / 5340 |
| 10 | | 03'51" (+00'14") | 418 / 5758 |
| 11 | | 10'22" (+06'45") | 212 / 5970 |
| 12 | | 03'40" (+00'03") | 415 / 6386 |
| 13 | | 11'01" (+07'24") | 207 / 6593 |
| 14 | | 03'49" (+00'12") | 420 / 7014 |
| 15 | | 21'58" (+18'21") | 84 / 7098 |
| 16 | | 03'44" (+00'07") | 416 / 7515 |
| 17 | | 12'32" (+08'55") | 211 / 7726 |
| 18 | | 03'37" | 433 / 8159 |
| 19 | | 12'09" (+08'32") | 206 / 8365 |
| 20 | | 03'43" (+00'06") | 418 / 8784 |
| 21 | | 13'49" (+10'12") | 199 / 8984 |
| 22 | | 03'55" (+00'18") | 404 / 9388 |
| 23 | | 24'07" (+20'30") | 94 / 9483 |
| 24 | | 03'54" (+00'17") | 416 / 9899 |
| 25 | | 14'12" (+10'35") | 205 / 10104 |
| 26 | | 03'48" (+00'11") | 413 / 10517 |
| 27 | | 10'34" (+06'57") | 208 / 10726 |
| 28 | | 03'51" (+00'14") | 411 / 11137 |
| 29 | | 10'17" (+06'40") | 206 / 11344 |
| 30 | | 03'51" (+00'14") | 415 / 11759 |
| 31 | | 12'36" (+08'59") | 200 / 11959 |
| 32 | | 03'49" (+00'12") | 411 / 12370 |
| 33 | | 39'37" (+36'00") | 58 / 12429 |
| 34 | | 03'47" (+00'10") | 408 / 12837 |
| 35 | | 12'15" (+08'38") | 79 / 12916 |
| 36 | | 06'43" (+03'06") | 970 / 13887 |
E4K+(I400，休息2分到2分半)*15+緩跑
休息了3-4天，前面輕鬆跑就覺得身體很笨重，配速忽快忽慢，感覺今天的強度課表不妙，馬上決定間歇休息時間要拉長也不緩跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
8月累積里程 : 238.68 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'26" | 00:05'26" |
| 2 | 05'09" | 00:10'35" |
| 3 | 05'06" | 00:15'41" |
| 4 | 05'16" | 00:20'57" |
| 5 | 06'05" | 00:27'02" |
| 6 | 06'34" | 00:33'36" |
| 7 | 05'14" | 00:38'50" |
| 8 | 07'07" | 00:45'57" |
| 9 | 07'29" | 00:53'26" |
| 10 | 06'51" | 01:00'17" |
| 11 | 06'17" | 01:06'34" |
| 12 | 06'58" | 01:13'32" |
| 13 | 06'50" | 01:20'22" |
| 13.9 | 06'41" | 01:26'18" |
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