16.0 km | 01:17:05 | 04:48/km日期: 2015-01-22 21:37 - 地點: 甜甜圈 - 天氣: 11度~ - 平均心率: 152 - 卡路里: 823 Cal - 溫度: 14°C - 濕度: 67%
Pace: 04'46" / 04'49" / 04'53" / 04'48" / 04'59" / 04'53" / 04'47" / 04'42" / 05'04" / 04'46" / 04'42" / 04'58" / 04'46" / 04'39" / 04'40" / 04'43" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'46" (+00'07") | 1000 / 1000 |
| 2 | | 04'48" (+00'09") | 1000 / 2000 |
| 3 | | 04'53" (+00'14") | 1000 / 3000 |
| 4 | | 04'47" (+00'08") | 1000 / 4000 |
| 5 | | 04'58" (+00'19") | 1000 / 5000 |
| 6 | | 04'52" (+00'13") | 1000 / 6000 |
| 7 | | 04'47" (+00'08") | 1000 / 7000 |
| 8 | | 04'42" (+00'03") | 1000 / 8000 |
| 9 | | 05'03" (+00'24") | 1000 / 9000 |
| 10 | | 04'45" (+00'06") | 1000 / 10000 |
| 11 | | 04'42" (+00'03") | 1000 / 11000 |
| 12 | | 04'58" (+00'19") | 1000 / 12000 |
| 13 | | 04'45" (+00'06") | 1000 / 13000 |
| 14 | | 04'39" | 1000 / 14000 |
| 15 | | 04'39" | 1000 / 15000 |
| 16 | | 04'43" (+00'04") | 1000 / 16000 |
| 17 | | 03'59" | 40 / 16040 |
今天配速就是要under 5分速~
只有8k補水時花太多時間超過一點點
應算是完成99%訓練課表~
只要寒流來起跑的心率一定爆表~
推測應該是熱身不足身體自動啟動快速熱身機制吧XD
| 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 |
1月累積里程 :
230.41 km 
Saucony VIRRATA 2(黃) 累積 :
409.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'46" | 00:04'46" |
| 2 | 04'49" | 00:09'35" |
| 3 | 04'53" | 00:14'28" |
| 4 | 04'48" | 00:19'16" |
| 5 | 04'59" | 00:24'15" |
| 6 | 04'53" | 00:29'08" |
| 7 | 04'47" | 00:33'55" |
| 8 | 04'42" | 00:38'37" |
| 9 | 05'04" | 00:43'41" |
| 10 | 04'46" | 00:48'27" |
| 11 | 04'42" | 00:53'09" |
| 12 | 04'58" | 00:58'07" |
| 13 | 04'46" | 01:02'53" |
| 14 | 04'39" | 01:07'32" |
| 15 | 04'40" | 01:12'12" |
| 16 | 04'43" | 01:16'55" |
| 16.0 | 04'08" | 01:17'05" |
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