12.0 km | 00:58:10 | 04:50/km日期: 2016-10-11 18:11 - 平均心率: 149 - 卡路里: 626 Cal - 平均步頻: 182 - 溫度: 24°C - 濕度: 83%
Pace: 04'56" / 04'47" / 04'48" / 04'43" / 04'51" / 04'57" / 04'48" / 04'49" / 04'44" / 04'46" / 04'45" / 04'41" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'06" (+00'30") | 408 / 408 |
| 2 | | 04'51" (+00'15") | 398 / 807 |
| 3 | | 04'40" (+00'04") | 404 / 1211 |
| 4 | | 04'43" (+00'07") | 401 / 1613 |
| 5 | | 04'47" (+00'11") | 401 / 2015 |
| 6 | | 04'49" (+00'13") | 396 / 2411 |
| 7 | | 04'46" (+00'10") | 400 / 2812 |
| 8 | | 04'44" (+00'08") | 402 / 3214 |
| 9 | | 04'40" (+00'04") | 410 / 3625 |
| 10 | | 04'47" (+00'11") | 400 / 4025 |
| 11 | | 04'47" (+00'11") | 406 / 4432 |
| 12 | | 04'50" (+00'14") | 405 / 4837 |
| 13 | | 04'58" (+00'22") | 396 / 5234 |
| 14 | | 04'53" (+00'17") | 404 / 5638 |
| 15 | | 04'58" (+00'22") | 404 / 6043 |
| 16 | | 04'50" (+00'14") | 409 / 6452 |
| 17 | | 04'50" (+00'14") | 406 / 6858 |
| 18 | | 04'48" (+00'12") | 405 / 7264 |
| 19 | | 04'44" (+00'08") | 406 / 7671 |
| 20 | | 04'47" (+00'11") | 402 / 8073 |
| 21 | | 04'49" (+00'13") | 398 / 8471 |
| 22 | | 04'45" (+00'09") | 404 / 8876 |
| 23 | | 04'47" (+00'11") | 404 / 9280 |
| 24 | | 04'47" (+00'11") | 405 / 9685 |
| 25 | | 04'36" | 413 / 10098 |
| 26 | | 04'44" (+00'08") | 405 / 10504 |
| 27 | | 04'38" (+00'02") | 411 / 10915 |
| 28 | | 04'42" (+00'06") | 408 / 11324 |
| 29 | | 04'39" (+00'03") | 412 / 11736 |
| 30 | | 04'40" (+00'04") | 414 / 12151 |
本日菜單：Easy Run & Speedwork
Dist: 15 KM
@4:43~5:19
plus 4x200 in 42s
w/200 jogs; Cool
練習情形：Easy Run 12K
原定今天是Yasso 10x800m，自覺狀況不佳，先跟明天的ER菜單對調，明天就是煎熬了> <...
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
10月累積里程 :
300.47 km 
NIKE FLEX FURY 2 累積 :
922.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'56" | 00:04'56" |
| 2 | 04'47" | 00:09'43" |
| 3 | 04'48" | 00:14'31" |
| 4 | 04'43" | 00:19'14" |
| 5 | 04'51" | 00:24'05" |
| 6 | 04'57" | 00:29'02" |
| 7 | 04'48" | 00:33'50" |
| 8 | 04'49" | 00:38'39" |
| 9 | 04'44" | 00:43'23" |
| 10 | 04'46" | 00:48'09" |
| 11 | 04'45" | 00:52'54" |
| 12 | 04'41" | 00:57'35" |
| 12.2 | 04'05" | 00:58'12" |
展開計圈分析
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