18.0 km | 01:10:11 | 03:53/km日期: 2016-11-01 18:17 - 地點: 大勇國小 - 天氣: 陰 - 平均心率: 175 - 卡路里: 950 Cal - 平均步頻: 188 - 溫度: 20°C - 濕度: 87%
Pace: 03'51" / 03'51" / 03'48" / 03'49" / 03'50" / 03'48" / 03'51" / 03'48" / 03'47" / 03'50" / 03'49" / 03'50" / 03'48" / 03'50" / 03'46" / 03'47" / 03'46" / 03'38" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'54" (+00'19") | 397 / 397 |
| 2 | | 03'50" (+00'15") | 408 / 806 |
| 3 | | 03'50" (+00'15") | 406 / 1212 |
| 4 | | 03'51" (+00'16") | 406 / 1619 |
| 5 | | 03'50" (+00'15") | 408 / 2028 |
| 6 | | 03'49" (+00'14") | 410 / 2439 |
| 7 | | 03'47" (+00'12") | 411 / 2850 |
| 8 | | 03'48" (+00'13") | 412 / 3262 |
| 9 | | 03'47" (+00'12") | 413 / 3676 |
| 10 | | 03'50" (+00'15") | 409 / 4085 |
| 11 | | 03'48" (+00'13") | 415 / 4501 |
| 12 | | 03'50" (+00'15") | 411 / 4912 |
| 13 | | 03'48" (+00'13") | 415 / 5327 |
| 14 | | 03'46" (+00'11") | 417 / 5745 |
| 15 | | 03'52" (+00'17") | 410 / 6155 |
| 16 | | 03'49" (+00'14") | 410 / 6566 |
| 17 | | 03'48" (+00'13") | 412 / 6978 |
| 18 | | 03'51" (+00'16") | 409 / 7387 |
| 19 | | 03'50" (+00'15") | 409 / 7797 |
| 20 | | 03'46" (+00'11") | 418 / 8215 |
| 21 | | 03'46" (+00'11") | 418 / 8633 |
| 22 | | 03'47" (+00'12") | 412 / 9045 |
| 23 | | 03'51" (+00'16") | 409 / 9455 |
| 24 | | 03'48" (+00'13") | 411 / 9866 |
| 25 | | 03'45" (+00'10") | 414 / 10281 |
| 26 | | 03'48" (+00'13") | 413 / 10694 |
| 27 | | 03'50" (+00'15") | 411 / 11105 |
| 28 | | 03'52" (+00'17") | 406 / 11512 |
| 29 | | 03'47" (+00'12") | 412 / 11925 |
| 30 | | 03'48" (+00'13") | 411 / 12337 |
| 31 | | 03'48" (+00'13") | 409 / 12747 |
| 32 | | 03'48" (+00'13") | 410 / 13158 |
| 33 | | 03'50" (+00'15") | 407 / 13565 |
| 34 | | 03'46" (+00'11") | 415 / 13981 |
| 35 | | 03'52" (+00'17") | 406 / 14387 |
| 36 | | 03'45" (+00'10") | 409 / 14797 |
| 37 | | 03'42" (+00'07") | 415 / 15212 |
| 38 | | 03'47" (+00'12") | 409 / 15622 |
| 39 | | 03'46" (+00'11") | 414 / 16036 |
| 40 | | 03'48" (+00'13") | 412 / 16449 |
| 41 | | 03'44" (+00'09") | 412 / 16862 |
| 42 | | 03'41" (+00'06") | 410 / 17273 |
| 43 | | 03'37" (+00'02") | 415 / 17688 |
| 44 | | 03'35" | 412 / 18100 |
團練成員：羅小弟、阿彬
課表：Long Run(M) Dist: 18 KM @3:59
心得：
跟上週二一樣的課表，要在操場繞45圈第二次，不過秋老虎走了，來了個涼爽的天氣，風有點大，一下順風、一下逆風，但速度明顯比上週快，體力維持上也比上週好，鞋子也沒濕，看來天氣真的影響頗大~
今天一樣堅持到田徑場，堅持完成了課表，繼續加油，相信會越來越好的~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~155 | 65~79% |
| 2:M馬拉松配速區 | 155~175 | 79~89% |
| 3:T乳酸耐力區 | 175~181 | 89~92% |
| 4:A無氧耐力區 | 181~192 | 92~97.5% |
| 5:I最大耗氧區 | 192~197 | 97.5~100% |
| 最大心率為197 點此去設定最大心率 |
11月累積里程 :
444.02 km 
adidas adizero ace 7 累積 :
1514.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'51" | 00:03'51" |
| 2 | 03'51" | 00:07'42" |
| 3 | 03'48" | 00:11'30" |
| 4 | 03'49" | 00:15'19" |
| 5 | 03'50" | 00:19'09" |
| 6 | 03'48" | 00:22'57" |
| 7 | 03'51" | 00:26'48" |
| 8 | 03'48" | 00:30'36" |
| 9 | 03'47" | 00:34'23" |
| 10 | 03'50" | 00:38'13" |
| 11 | 03'49" | 00:42'02" |
| 12 | 03'50" | 00:45'52" |
| 13 | 03'48" | 00:49'40" |
| 14 | 03'50" | 00:53'30" |
| 15 | 03'46" | 00:57'16" |
| 16 | 03'47" | 01:01'03" |
| 17 | 03'46" | 01:04'49" |
| 18 | 03'38" | 01:08'27" |
| 18.5 | 03'23" | 01:10'12" |
展開計圈分析
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