10.0 km | 00:46:54 | 04:41/km日期: 2015-03-06 18:36 - 平均心率: 165 - 卡路里: 907 Cal - 溫度: 15°C - 濕度: 100%
Pace: 04'44" / 04'50" / 04'51" / 04'48" / 04'53" / 04'53" / 04'52" / 04'52" / 04'48" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'51" (+00'26") | 466 / 466 |
| 2 | | 04'37" (+00'12") | 501 / 968 |
| 3 | | 04'49" (+00'24") | 490 / 1458 |
| 4 | | 04'49" (+00'24") | 476 / 1935 |
| 5 | | 04'50" (+00'25") | 478 / 2413 |
| 6 | | 04'51" (+00'26") | 480 / 2894 |
| 7 | | 04'50" (+00'25") | 489 / 3384 |
| 8 | | 04'48" (+00'23") | 477 / 3862 |
| 9 | | 04'49" (+00'24") | 482 / 4344 |
| 10 | | 04'53" (+00'28") | 483 / 4828 |
| 11 | | 04'51" (+00'26") | 476 / 5305 |
| 12 | | 04'51" (+00'26") | 487 / 5793 |
| 13 | | 04'52" (+00'27") | 471 / 6265 |
| 14 | | 04'57" (+00'32") | 483 / 6748 |
| 15 | | 04'45" (+00'20") | 480 / 7228 |
| 16 | | 04'54" (+00'29") | 478 / 7707 |
| 17 | | 04'52" (+00'27") | 479 / 8186 |
| 18 | | 04'47" (+00'22") | 482 / 8669 |
| 19 | | 04'43" (+00'18") | 486 / 9155 |
| 20 | | 04'25" | 493 / 9649 |
| 21 | | 04'21" | 110 / 9759 |
10km temp run
target pacing 4:42/km (5km pacing + 30 sec/km)
哂草灣跑徑20圈 + 100m (450m/lap)
圈數 時間 距離 心跳
1 2:19.5 495m 133
2 2:19.1 495m 154
3 2:20.5 495m 161
4 2:19.2 495m 163
5 2:19.0 495m 165
6 2:20.6 495m 165
7 2:20.3 495m 165
8 2:19.6 495m 167
9 2:19.1 495m 167
10 2:21.1 495m 167
11 2:20.1 495m 167
12 2:21.0 495m 167
13 2:19.8 495m 167
14 2:22.3 495m 167
15 2:17.7 495m 169
16 2:21.8 495m 168
17 2:20.0 495m 169
18 2:18.4 495m 170
19 2:18.4 495m 171
20 2:11.4 495m 174
21 0:25.3 100m 177
TOTAL 10.0km: 46:54
前日隊完5x800m interval好似未恢複咁
今次temp run慢左
| 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 |
3月累積里程 : 120.06 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'44" | 00:04'44" |
| 2 | 04'50" | 00:09'34" |
| 3 | 04'51" | 00:14'25" |
| 4 | 04'48" | 00:19'13" |
| 5 | 04'53" | 00:24'06" |
| 6 | 04'53" | 00:28'59" |
| 7 | 04'52" | 00:33'51" |
| 8 | 04'52" | 00:38'43" |
| 9 | 04'48" | 00:43'31" |
| 9.7 | 05'04" | 00:46'54" |
19099.5 km | 
721.0 km
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