18.3 km | 01:27:15 | 04:45/km日期: 2016-11-02 16:54 - 地點: 三坑鐵馬道 - 天氣: 晴 - 平均心率: 141 - 卡路里: 1055 Cal - 平均步頻: 178 - 溫度: 20°C - 濕度: 75%
Pace: 04'53" / 05'01" / 04'55" / 04'49" / 04'43" / 04'53" / 04'46" / 04'44" / 04'39" / 04'41" / 04'48" / 04'44" / 04'51" / 04'42" / 04'46" / 04'39" / 04'39" / 04'36" / 04'39" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'52" (+00'17") | 1000 / 1000 |
| 2 | | 05'01" (+00'26") | 1000 / 2000 |
| 3 | | 04'54" (+00'19") | 1000 / 3000 |
| 4 | | 04'48" (+00'13") | 1000 / 4000 |
| 5 | | 04'43" (+00'08") | 1000 / 5000 |
| 6 | | 04'53" (+00'18") | 1000 / 6000 |
| 7 | | 04'45" (+00'10") | 1000 / 7000 |
| 8 | | 04'44" (+00'09") | 1000 / 8000 |
| 9 | | 04'38" (+00'03") | 1000 / 9000 |
| 10 | | 04'41" (+00'06") | 1000 / 10000 |
| 11 | | 04'47" (+00'12") | 1000 / 11000 |
| 12 | | 04'44" (+00'09") | 1000 / 12000 |
| 13 | | 04'51" (+00'16") | 1000 / 13000 |
| 14 | | 04'42" (+00'07") | 1000 / 14000 |
| 15 | | 04'45" (+00'10") | 1000 / 15000 |
| 16 | | 04'39" (+00'04") | 1000 / 16000 |
| 17 | | 04'39" (+00'04") | 1000 / 17000 |
| 18 | | 04'35" | 1000 / 18000 |
| 19 | | 04'39" (+00'04") | 308 / 18308 |
團練成員：自己一個人
課表：ER 18 KM @4:22~4:57
心得：
基礎體能ER訓練，天黑的好快，都摸黑跑鐵馬道~ @@
| 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 
ASICS GT-2000 3 Asics 累積 :
1297.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'53" | 00:04'53" |
| 2 | 05'01" | 00:09'54" |
| 3 | 04'55" | 00:14'49" |
| 4 | 04'49" | 00:19'38" |
| 5 | 04'43" | 00:24'21" |
| 6 | 04'53" | 00:29'14" |
| 7 | 04'46" | 00:34'00" |
| 8 | 04'44" | 00:38'44" |
| 9 | 04'39" | 00:43'23" |
| 10 | 04'41" | 00:48'04" |
| 11 | 04'48" | 00:52'52" |
| 12 | 04'44" | 00:57'36" |
| 13 | 04'51" | 01:02'27" |
| 14 | 04'42" | 01:07'09" |
| 15 | 04'46" | 01:11'55" |
| 16 | 04'39" | 01:16'34" |
| 17 | 04'39" | 01:21'13" |
| 18 | 04'36" | 01:25'49" |
| 18.3 | 04'38" | 01:27'15" |
展開計圈分析
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