11.6 km | 00:53:10 | 04:34/km日期: 2015-11-25 18:54 - 地點: 彰化師範大學田徑場 - 天氣: 陰 - 平均心率: 138 - 卡路里: 527 Cal - 溫度: 20°C - 濕度: 79%
Pace: 05'39" / 05'09" / 17'04" / 04'20" / 09'33" / 04'26" / 04'26" / 04'18" / 17'26" / 07'16" / 04'28" / 04'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'12" (+00'54") | 400 / 400 |
| 2 | | 05'26" (+01'08") | 400 / 800 |
| 3 | | 05'20" (+01'02") | 400 / 1200 |
| 4 | | 05'14" (+00'56") | 400 / 1600 |
| 5 | | 05'06" (+00'48") | 400 / 2000 |
| 6 | | 04'48" (+00'30") | 400 / 2400 |
| 7 | | 04'24" (+00'06") | 400 / 2800 |
| 8 | | 04'19" (+00'01") | 400 / 3199 |
| 9 | | 04'22" (+00'04") | 400 / 3599 |
| 10 | | 04'27" (+00'09") | 400 / 3999 |
| 11 | | 04'33" (+00'15") | 400 / 4399 |
| 12 | | 04'26" (+00'08") | 400 / 4800 |
| 13 | | 04'22" (+00'04") | 400 / 5200 |
| 14 | | 04'29" (+00'11") | 400 / 5600 |
| 15 | | 04'26" (+00'08") | 400 / 6000 |
| 16 | | 04'29" (+00'11") | 400 / 6400 |
| 17 | | 04'21" (+00'03") | 400 / 6800 |
| 18 | | 04'18" | 400 / 7200 |
| 19 | | 04'19" (+00'01") | 400 / 7600 |
| 20 | | 04'21" (+00'03") | 400 / 8000 |
| 21 | | 04'20" (+00'02") | 400 / 8400 |
| 22 | | 04'25" (+00'07") | 400 / 8800 |
| 23 | | 04'26" (+00'08") | 400 / 9200 |
| 24 | | 04'27" (+00'09") | 400 / 9600 |
| 25 | | 04'22" (+00'04") | 400 / 10000 |
| 26 | | 04'26" (+00'08") | 400 / 10400 |
| 27 | | 04'26" (+00'08") | 400 / 10800 |
| 28 | | 04'25" (+00'07") | 400 / 11200 |
| 29 | | 04'28" (+00'10") | 400 / 11600 |
| 30 | | 03'50" | 19 / 11619 |
2.25km暖身+3000m(105s)間休5分 x3
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
11月累積里程 : 113.08 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'39" | 00:05'39" |
| 2 | 05'09" | 00:10'48" |
| 3 | 17'04" | 00:27'52" |
| 4 | 04'20" | 00:32'12" |
| 5 | 09'33" | 00:41'45" |
| 6 | 04'26" | 00:46'11" |
| 7 | 04'26" | 00:50'37" |
| 8 | 04'18" | 00:54'55" |
| 9 | 17'26" | 01:12'21" |
| 10 | 07'16" | 01:19'37" |
| 11 | 04'28" | 01:24'05" |
| 11.6 | 04'23" | 01:26'48" |
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