12.0 km | 00:53:39 | 04:28/km日期: 2017-11-07 18:43 - 平均心率: 149 - 卡路里: 744 Cal - 平均步頻: 188 - 溫度: 24°C - 濕度: 99% - PM2.5: 良好(32)
Pace: 03'47" / 03'43" / 03'43" / 07'09" / 03'45" / 03'49" / 03'41" / 07'03" / 03'42" / 03'43" / 03'44" / 05'55" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'47" (+00'14") | 400 / 400 |
| 2 | | 03'51" (+00'18") | 400 / 800 |
| 3 | | 03'37" (+00'04") | 400 / 1200 |
| 4 | | 03'43" (+00'10") | 400 / 1600 |
| 5 | | 03'46" (+00'13") | 400 / 2000 |
| 6 | | 03'37" (+00'04") | 400 / 2400 |
| 7 | | 03'44" (+00'11") | 400 / 2800 |
| 8 | | 03'42" (+00'09") | 348 / 3148 |
| 9 | | 07'00" (+03'27") | 400 / 3548 |
| 10 | | 06'04" (+02'31") | 400 / 3948 |
| 11 | | 41'57" (+38'24") | 30 / 3979 |
| 12 | | 03'33" | 400 / 4379 |
| 13 | | 03'52" (+00'19") | 400 / 4779 |
| 14 | | 03'52" (+00'19") | 400 / 5179 |
| 15 | | 03'50" (+00'17") | 400 / 5579 |
| 16 | | 03'50" (+00'17") | 400 / 5979 |
| 17 | | 03'43" (+00'10") | 400 / 6379 |
| 18 | | 03'44" (+00'11") | 400 / 6779 |
| 19 | | 03'35" (+00'02") | 386 / 7165 |
| 20 | | 07'11" (+03'38") | 400 / 7565 |
| 21 | | 06'04" (+02'31") | 400 / 7965 |
| 22 | | 01:21'15" (+17'42") | 12 / 7978 |
| 23 | | 03'40" (+00'07") | 400 / 8378 |
| 24 | | 03'49" (+00'16") | 400 / 8778 |
| 25 | | 03'41" (+00'08") | 400 / 9178 |
| 26 | | 03'40" (+00'07") | 400 / 9578 |
| 27 | | 03'43" (+00'10") | 400 / 9978 |
| 28 | | 03'41" (+00'08") | 400 / 10378 |
| 29 | | 03'47" (+00'14") | 400 / 10778 |
| 30 | | 03'41" (+00'08") | 391 / 11169 |
| 31 | | 07'29" (+03'56") | 400 / 11569 |
| 32 | | 05'20" (+01'47") | 400 / 11969 |
| 33 | | 04'15" (+00'42") | 15 / 11984 |
3200*3 in90s rest jog800m in 6:30
1. 11:44
2. 11:58
3. 11:53
上個週期對照
3200*3 配97.5s內
第一組 12分22
第二組 12分35
第三組 12分25
感謝繁尚陪跑 讓我度過這煎熬的課表 下週4800*2
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 1201~1460 | 65~79% |
| 2:M馬拉松配速區 | 1460~1645 | 79~89% |
| 3:T乳酸耐力區 | 1645~1701 | 89~92% |
| 4:A無氧耐力區 | 1701~1802 | 92~97.5% |
| 5:I最大耗氧區 | 1802~1849 | 97.5~100% |
| 最大心率為1849 點此去設定最大心率 |
11月累積里程 :
404.34 km 
nike Lunarspider R6 藍 累積 :
1081.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'47" | 00:03'47" |
| 2 | 03'43" | 00:07'30" |
| 3 | 03'43" | 00:11'13" |
| 4 | 07'09" | 00:18'22" |
| 5 | 03'45" | 00:22'07" |
| 6 | 03'49" | 00:25'56" |
| 7 | 03'41" | 00:29'37" |
| 8 | 07'03" | 00:36'40" |
| 9 | 03'42" | 00:40'22" |
| 10 | 03'43" | 00:44'05" |
| 11 | 03'44" | 00:47'49" |
| 12.0 | 05'55" | 00:53'39" |
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