18.5 km | 01:30:30 | 04:53/km日期: 2017-09-26 18:30 - 平均心率: 155 - 卡路里: 1134 Cal - 平均步頻: 186 - 溫度: 31°C - 濕度: 68%
Pace: 05'58" / 05'20" / 05'07" / 06'58" / 03'40" / 03'41" / 03'43" / 03'39" / 03'41" / 03'41" / 03'40" / 07'45" / 04'15" / 04'09" / 06'07" / 04'18" / 06'26" / 05'30" / 05'28" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'27" (+02'29") | 3146 / 3146 |
| 2 | | 27'32" (+24'34") | 127 / 3273 |
| 3 | | 03'45" (+00'47") | 399 / 3673 |
| 4 | | 03'42" (+00'44") | 404 / 4078 |
| 5 | | 03'42" (+00'44") | 405 / 4483 |
| 6 | | 03'40" (+00'42") | 409 / 4893 |
| 7 | | 03'38" (+00'40") | 408 / 5302 |
| 8 | | 03'38" (+00'40") | 411 / 5714 |
| 9 | | 03'44" (+00'46") | 403 / 6117 |
| 10 | | 03'45" (+00'47") | 397 / 6515 |
| 11 | | 03'40" (+00'42") | 407 / 6922 |
| 12 | | 03'42" (+00'44") | 405 / 7328 |
| 13 | | 03'40" (+00'42") | 410 / 7739 |
| 14 | | 03'33" (+00'35") | 414 / 8153 |
| 15 | | 03'44" (+00'46") | 403 / 8556 |
| 16 | | 03'39" (+00'41") | 410 / 8967 |
| 17 | | 03'40" (+00'42") | 407 / 9375 |
| 18 | | 03'41" (+00'43") | 403 / 9778 |
| 19 | | 03'40" (+00'42") | 410 / 10188 |
| 20 | | 03'41" (+00'43") | 409 / 10597 |
| 21 | | 03'38" (+00'40") | 413 / 11011 |
| 22 | | 03'35" (+00'37") | 412 / 11423 |
| 23 | | 23'15" (+20'17") | 215 / 11638 |
| 24 | | 03'20" (+00'22") | 396 / 12034 |
| 25 | | 03'25" (+00'27") | 406 / 12441 |
| 26 | | 05'24" (+02'26") | 407 / 12848 |
| 27 | | 03'28" (+00'30") | 407 / 13255 |
| 28 | | 03'22" (+00'24") | 413 / 13668 |
| 29 | | 05'38" (+02'40") | 413 / 14082 |
| 30 | | 25'03" (+22'05") | 79 / 14162 |
| 31 | | 03'00" (+00'02") | 192 / 14354 |
| 32 | | 05'38" (+02'40") | 211 / 14566 |
| 33 | | 03'07" (+00'09") | 198 / 14764 |
| 34 | | 05'36" (+02'38") | 211 / 14976 |
| 35 | | 03'10" (+00'12") | 193 / 15169 |
| 36 | | 05'53" (+02'55") | 212 / 15382 |
| 37 | | 02'58" | 203 / 15585 |
| 38 | | 06'14" (+03'16") | 210 / 15795 |
| 39 | | 03'07" (+00'09") | 192 / 15988 |
| 40 | | 05'44" (+02'46") | 212 / 16201 |
| 41 | | 03'02" (+00'04") | 198 / 16400 |
| 42 | | 06'08" (+03'10") | 213 / 16613 |
| 43 | | 17'03" (+14'05") | 80 / 16694 |
| 44 | | 05'37" (+02'39") | 1829 / 18523 |
E3k
+90"x8k
+(82"x800m+rr400m)*5
+(36"x200m+rr200m)*6
+E10min
1-E17min+r3'30"
2-90"x8k
90"->90"->90"->90"->89"->
89"->90"->89"->89"->90"->
90"->88"->90"->89"->90"->
89"->90"->90"->90"->88"
r5'00"
3-(82"x800m+rr400m)*5
I1-79", 83"+rr400m_2'12"
I2-84", 83"+rr400m_2'19"
I3~I5:DNF
r2'00"
4-(36"x200m+rr200m)*6
R1-34"+rr200m_1'11"
R2-37"+rr200m_1'11"
R3-36"+rr200m_1'15"
R4-36"+rr200m_1'18"
R5-36"+rr200m_1'13"
R6-36"+rr200m_1'18"
r1'22"+E10min
下午還在思考I1000還是I800。
跑完T8k後，似乎只能嘗試先I800看看。
但腿力感覺跟不上心肺，要的秒數也達不到。
右小腿感覺快爆炸了。最後，只完成了2組I800。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
9月累積里程 : 427.56 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 05'20" | 00:11'18" |
| 3 | 05'07" | 00:16'25" |
| 4 | 06'58" | 00:23'23" |
| 5 | 03'40" | 00:27'03" |
| 6 | 03'41" | 00:30'44" |
| 7 | 03'43" | 00:34'27" |
| 8 | 03'39" | 00:38'06" |
| 9 | 03'41" | 00:41'47" |
| 10 | 03'41" | 00:45'28" |
| 11 | 03'40" | 00:49'08" |
| 12 | 07'45" | 00:56'53" |
| 13 | 04'15" | 01:01'08" |
| 14 | 04'09" | 01:05'17" |
| 15 | 06'07" | 01:11'24" |
| 16 | 04'18" | 01:15'42" |
| 17 | 06'26" | 01:22'08" |
| 18 | 05'30" | 01:27'38" |
| 18.5 | 05'28" | 01:30'30" |
25395.4 km | 
53.4 km
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