14.8 km | 01:17:05 | 05:11/km日期: 2014-11-25 20:48 - 地點: 新北市立板橋第一運動場 - 平均心率: 161 - 卡路里: 908 Cal - 溫度: 23°C - 濕度: 72%
Pace: 06'39" / 15'33" / 04'14" / 05'19" / 04'14" / 05'14" / 04'21" / 05'24" / 05'19" / 04'27" / 05'13" / 04'20" / 06'40" / 05'22" / 06'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'02" (+02'00") | 2000 / 2000 |
| 2 | | 04'09" (+00'07") | 400 / 2400 |
| 3 | | 04'17" (+00'15") | 400 / 2800 |
| 4 | | 04'16" (+00'14") | 400 / 3199 |
| 5 | | 04'24" (+00'22") | 400 / 3599 |
| 6 | | 11'44" (+07'42") | 127 / 3727 |
| 7 | | 04'17" (+00'15") | 400 / 4127 |
| 8 | | 04'13" (+00'11") | 400 / 4527 |
| 9 | | 04'19" (+00'17") | 400 / 4927 |
| 10 | | 04'17" (+00'15") | 400 / 5327 |
| 11 | | 11'42" (+07'40") | 128 / 5455 |
| 12 | | 04'15" (+00'13") | 400 / 5855 |
| 13 | | 04'21" (+00'19") | 400 / 6255 |
| 14 | | 04'22" (+00'20") | 400 / 6655 |
| 15 | | 04'10" (+00'08") | 400 / 7055 |
| 16 | | 12'38" (+08'36") | 118 / 7174 |
| 17 | | 04'23" (+00'21") | 400 / 7574 |
| 18 | | 04'31" (+00'29") | 400 / 7974 |
| 19 | | 04'27" (+00'25") | 400 / 8374 |
| 20 | | 04'31" (+00'29") | 400 / 8774 |
| 21 | | 10'07" (+06'05") | 148 / 8922 |
| 22 | | 04'23" (+00'21") | 400 / 9322 |
| 23 | | 04'28" (+00'26") | 400 / 9722 |
| 24 | | 04'22" (+00'20") | 400 / 10122 |
| 25 | | 04'08" (+00'06") | 400 / 10522 |
| 26 | | 12'51" (+08'49") | 116 / 10639 |
| 27 | | 04'23" (+00'21") | 400 / 11039 |
| 28 | | 04'22" (+00'20") | 400 / 11439 |
| 29 | | 04'15" (+00'13") | 400 / 11839 |
| 30 | | 04'02" | 400 / 12239 |
| 31 | | 14'38" (+10'36") | 102 / 12341 |
| 32 | | 05'47" (+01'45") | 2500 / 14841 |
| 33 | | 23'56" (+19'54") | 1 / 14843 |
Tue, Nov 25, 2014 8:48 PM China Standard Time
Temperature：22℃ (Real Feel 22℃), Weather：Partly Cloudy
Distance：14.84km，Time：01: 17 :06
Pace：5: 12/ km
新北市立板橋第一運動場
Interval 1600M x 6趟(每圈配103秒), 休息90秒
一到三趟感覺還可以，跑第三趟的時候突然後面有人在跟跑，我不由自主地提起速度。三趟跑完休息後再接第四趟，感覺節奏被前一趟打亂。這一趟配速跑得很不理想。第五第六趟在起時特別專注在腳步。企圖慢慢把配速帶起來。但前幾圈還是不理想。下禮拜依樣課表再操一遍。
Split
Time
Distance
Avg Pace
Best Pace
Avg HR
Avg Run Cadence
Avg Stride Length
Calories
Summary 1:17:06.0 14.84 05:12 03:23 161 174 1.11 955
1-1 01:39.9 0.4 04:10 03:53 174 192 1.25 6
1-2 01:42.8 0.4 04:17 04:06 173 188 1.24 8
1-3 01:42.6 0.4 04:16 03:37 169 188 1.24 24
1-4 01:45.9 0.4 04:25 04:01 170 184 1.23 25
Avg 01:42.8 4:17 3:54 171.50 188.00 1.24 15.75
2-1 01:42.9 0.4 04:17 03:50 157 188 1.24 21
2-2 01:41.4 0.4 04:13 03:23 171 186 1.27 25
2-3 01:44.0 0.4 04:20 04:05 171 186 1.24 25
2-4 01:43.0 0.4 04:17 04:06 172 184 1.27 26
Avg 01:42.8 4:16 3:51 167.75 186.00 1.26 24.25
3-1 01:42.3 0.4 04:16 03:33 157 190 1.23 20
3-2 01:44.6 0.4 04:21 03:59 170 186 1.23 26
3-3 01:45.1 0.4 04:23 03:53 171 186 1.23 26
3-4 01:40.4 0.4 04:11 03:49 176 188 1.27 26
Avg 01:43.1 4:17 3:48 168.50 187.50 1.24 24.50
4-1 01:45.4 0.4 04:23 04:06 158 190 1.2 21
4-2 01:48.7 0.4 04:32 04:12 169 186 1.19 26
4-3 01:47.1 0.4 04:28 04:13 171 186 1.21 26
4-4 01:48.6 0.4 04:31 04:05 171 184 1.2 26
Avg 01:47.5 4:28 4:09 167.25 186.50 1.20 24.75
5-1 01:45.5 0.4 04:24 03:56 157 188 1.21 20
5-2 01:47.3 0.4 04:28 03:58 169 186 1.2 25
5-3 01:44.9 0.4 04:22 03:59 173 188 1.22 26
5-4 01:39.4 0.4 04:09 03:30 175 190 1.27 25
Avg 01:44.3 4:20 3:50 168.50 188.00 1.23 24.00
6-1 01:45.3 0.4 04:23 04:00 160 186 1.23 18
6-2 01:45.0 0.4 04:22 04:09 173 186 1.23 26
6-3 01:42.3 0.4 04:16 04:00 176 190 1.23 27
6-4 01:36.9 0.4 04:02 03:31 179 190 1.3 26
Avg 01:42.4 4:15 3:55 172.00 188.00 1.25 24.25
R1 01:30.0 0.13 11:44 04:21 145 118 0.72 16
R2 01:30.0 0.13 11:43 04:13 148 116 0.74 16
R3 01:30.0 0.12 12:39 03:58 153 112 0.71 17
R4 01:30.0 0.15 10:08 03:53 158 122 0.81 19
R5 01:30.0 0.12 12:51 04:00 156 114 0.68 17
R6 01:30.0 0.1 14:39 03:39 162 118 0.58 19
Warm up 12:04.8 2 06:02 04:19 141 166 1 136
Cool down 14:28.2 2.5 05:47 04:14 159 174 0.99 165
Cool down 00:01.9 0 23:57 05:54 176 166 0.25 0
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
11月累積里程 : 257.05 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'39" | 00:06'39" |
| 2 | 15'33" | 00:22'12" |
| 3 | 04'14" | 00:26'26" |
| 4 | 05'19" | 00:31'45" |
| 5 | 04'14" | 00:35'59" |
| 6 | 05'14" | 00:41'13" |
| 7 | 04'21" | 00:45'34" |
| 8 | 05'24" | 00:50'58" |
| 9 | 05'19" | 00:56'17" |
| 10 | 04'27" | 01:00'44" |
| 11 | 05'13" | 01:05'57" |
| 12 | 04'20" | 01:10'17" |
| 13 | 06'40" | 01:16'57" |
| 14 | 05'22" | 01:22'19" |
| 14.8 | 06'23" | 01:27'42" |
22369.2 km | 
49.0 km
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