13.6 km | 01:18:35 | 05:46/km日期: 2015-07-21 05:43 - 總爬升: 274 m - 平均心率: 138 - 卡路里: 820 Cal - 溫度: 27°C - 濕度: 88%
Pace: 06'21" / 05'45" / 05'47" / 05'02" / 04'58" / 07'07" / 06'31" / 05'09" / 04'59" / 04'57" / 07'54" / 06'10" / 06'12" / 06'44" / 01'42" / 01'53" / 01'43" / 01'17" / 00'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'21" (+04'57") | 1000 / 1000 |
| 2 | | 05'44" (+04'20") | 1000 / 2000 |
| 3 | | 05'47" (+04'23") | 1000 / 3000 |
| 4 | | 05'02" (+03'38") | 1000 / 4000 |
| 5 | | 04'57" (+03'33") | 1000 / 5000 |
| 6 | | 07'07" (+05'43") | 1000 / 6000 |
| 7 | | 06'31" (+05'07") | 1000 / 7000 |
| 8 | | 05'08" (+03'44") | 1000 / 8000 |
| 9 | | 04'58" (+03'34") | 1000 / 9000 |
| 10 | | 04'57" (+03'33") | 1000 / 10000 |
| 11 | | 05'11" (+03'47") | 676 / 10676 |
| 12 | | 15'32" (+14'08") | 27 / 10704 |
| 13 | | 04'18" (+02'54") | 122 / 10827 |
| 14 | | 07'27" (+06'03") | 168 / 10995 |
| 15 | | 04'15" (+02'51") | 139 / 11135 |
| 16 | | 07'44" (+06'20") | 160 / 11296 |
| 17 | | 04'15" (+02'51") | 141 / 11438 |
| 18 | | 07'11" (+05'47") | 164 / 11602 |
| 19 | | 04'32" (+03'08") | 133 / 11736 |
| 20 | | 09'22" (+07'58") | 167 / 11904 |
| 21 | | 04'07" (+02'43") | 144 / 12048 |
| 22 | | 07'33" (+06'09") | 170 / 12218 |
| 23 | | 04'11" (+02'47") | 141 / 12359 |
| 24 | | 08'19" (+06'55") | 170 / 12530 |
| 25 | | 04'09" (+02'45") | 143 / 12673 |
| 26 | | 07'54" (+06'30") | 164 / 12838 |
| 27 | | 04'12" (+02'48") | 140 / 12979 |
| 28 | | 08'32" (+07'08") | 173 / 13152 |
| 29 | | 04'12" (+02'48") | 142 / 13294 |
| 30 | | 08'25" (+07'01") | 162 / 13456 |
| 31 | | 04'30" (+03'06") | 134 / 13591 |
| 32 | | 02'40" (+01'16") | 1000 / 14591 |
| 33 | | 02'01" (+00'37") | 1000 / 15591 |
| 34 | | 01'24" | 1000 / 16591 |
| 35 | | 01'30" (+00'06") | 1000 / 17591 |
E60+ST35秒*10
手動修改灌水里程
下周是減量周，這周要增加10%的量到8XK。
有氧輕鬆跑的課表之前已經跑很多了，所以這周改在後山吃課表，有些坡太陡只好跨到M心率，ST爬坡好有感!
| 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 |
7月累積里程 : 279.92 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'21" | 00:06'21" |
| 2 | 05'45" | 00:12'06" |
| 3 | 05'47" | 00:17'53" |
| 4 | 05'02" | 00:22'55" |
| 5 | 04'58" | 00:27'53" |
| 6 | 07'07" | 00:35'00" |
| 7 | 06'31" | 00:41'31" |
| 8 | 05'09" | 00:46'40" |
| 9 | 04'59" | 00:51'39" |
| 10 | 04'57" | 00:56'36" |
| 11 | 07'54" | 01:04'30" |
| 12 | 06'10" | 01:10'40" |
| 13 | 06'12" | 01:16'52" |
| 14 | 06'44" | 01:23'36" |
| 15 | 01'42" | 01:25'18" |
| 16 | 01'53" | 01:27'11" |
| 17 | 01'43" | 01:28'54" |
| 18 | 01'17" | 01:30'11" |
| 18.1 | 01'40" | 01:30'25" |
展開計圈分析
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