23.6 km | 02:04:44 | 05:16/km日期: 2014-11-06 16:13 - 平均心率: 160 - 卡路里: 1317 Cal - 溫度: 23°C - 濕度: 70%
Pace: 05'49" / 05'28" / 04'28" / 05'09" / 04'31" / 04'32" / 06'06" / 04'47" / 04'41" / 05'49" / 04'34" / 04'44" / 05'50" / 04'51" / 05'31" / 04'41" / 05'56" / 05'31" / 05'29" / 05'25" / 05'25" / 06'28" / 05'30" / 05'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'48" (+01'21") | 1000 / 1000 |
| 2 | | 05'27" (+01'00") | 1000 / 2000 |
| 3 | | 04'27" | 1000 / 3000 |
| 4 | | 05'09" (+00'42") | 1000 / 4000 |
| 5 | | 04'30" (+00'03") | 1000 / 5000 |
| 6 | | 04'32" (+00'05") | 1000 / 6000 |
| 7 | | 06'06" (+01'39") | 1000 / 7000 |
| 8 | | 04'47" (+00'20") | 1000 / 8000 |
| 9 | | 04'41" (+00'14") | 1000 / 9000 |
| 10 | | 05'49" (+01'22") | 1000 / 10000 |
| 11 | | 04'33" (+00'06") | 1000 / 11000 |
| 12 | | 04'44" (+00'17") | 1000 / 12000 |
| 13 | | 05'49" (+01'22") | 1000 / 13000 |
| 14 | | 04'51" (+00'24") | 1000 / 14000 |
| 15 | | 05'30" (+01'03") | 1000 / 15000 |
| 16 | | 04'40" (+00'13") | 1000 / 16000 |
| 17 | | 05'56" (+01'29") | 1000 / 17000 |
| 18 | | 05'31" (+01'04") | 1000 / 18000 |
| 19 | | 05'28" (+01'01") | 1000 / 19000 |
| 20 | | 05'25" (+00'58") | 1000 / 20000 |
| 21 | | 05'25" (+00'58") | 1000 / 21000 |
| 22 | | 06'27" (+02'00") | 1000 / 22000 |
| 23 | | 05'30" (+01'03") | 1000 / 23000 |
| 24 | | 05'45" (+01'18") | 609 / 23609 |
天氣涼爽,利用休假下午時間,練習2K反覆跑.
1K 5:30左右配速,不超過6分
2K 5分以內配速,不超過5分
共跑了5組,最後7K緩和跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
11月累積里程 :
364.31 km 
NIKE FREE FLYKNIT 4.0 累積 :
1891.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'49" | 00:05'49" |
| 2 | 05'28" | 00:11'17" |
| 3 | 04'28" | 00:15'45" |
| 4 | 05'09" | 00:20'54" |
| 5 | 04'31" | 00:25'25" |
| 6 | 04'32" | 00:29'57" |
| 7 | 06'06" | 00:36'03" |
| 8 | 04'47" | 00:40'50" |
| 9 | 04'41" | 00:45'31" |
| 10 | 05'49" | 00:51'20" |
| 11 | 04'34" | 00:55'54" |
| 12 | 04'44" | 01:00'38" |
| 13 | 05'50" | 01:06'28" |
| 14 | 04'51" | 01:11'19" |
| 15 | 05'31" | 01:16'50" |
| 16 | 04'41" | 01:21'31" |
| 17 | 05'56" | 01:27'27" |
| 18 | 05'31" | 01:32'58" |
| 19 | 05'29" | 01:38'27" |
| 20 | 05'25" | 01:43'52" |
| 21 | 05'25" | 01:49'17" |
| 22 | 06'28" | 01:55'45" |
| 23 | 05'30" | 02:01'15" |
| 23.6 | 05'46" | 02:04'46" |
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