15.8 km | 01:16:00 | 04:47/km日期: 2016-05-10 07:52 - 平均心率: 148 - 卡路里: 855 Cal - 平均步頻: 188 - 溫度: 25°C - 濕度: 83%
Pace: 05'11" / 04'36" / 04'39" / 04'40" / 04'42" / 04'48" / 04'51" / 04'56" / 05'01" / 04'54" / 04'47" / 05'00" / 04'58" / 04'51" / 04'28" / 05'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'10" (+00'42") | 1000 / 1000 |
| 2 | | 04'36" (+00'08") | 1000 / 2000 |
| 3 | | 04'38" (+00'10") | 1000 / 3000 |
| 4 | | 04'39" (+00'11") | 1000 / 4000 |
| 5 | | 04'41" (+00'13") | 1000 / 5000 |
| 6 | | 04'47" (+00'19") | 1000 / 6000 |
| 7 | | 04'51" (+00'23") | 1000 / 7000 |
| 8 | | 04'56" (+00'28") | 1000 / 8000 |
| 9 | | 05'00" (+00'32") | 1000 / 9000 |
| 10 | | 04'54" (+00'26") | 1000 / 10000 |
| 11 | | 04'46" (+00'18") | 1000 / 11000 |
| 12 | | 05'00" (+00'32") | 1000 / 12000 |
| 13 | | 04'57" (+00'29") | 1000 / 13000 |
| 14 | | 04'50" (+00'22") | 1000 / 14000 |
| 15 | | 04'28" | 1000 / 15000 |
| 16 | | 04'19" | 840 / 15840 |
第二天耐熱訓練
和昨天一樣時間起跑
重新橋來回原本想配4'40''但是後段只能五分內慢跑了
跑後100M 衝刺10趟收操
| 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 |
5月累積里程 : 347.39 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 04'36" | 00:09'47" |
| 3 | 04'39" | 00:14'26" |
| 4 | 04'40" | 00:19'06" |
| 5 | 04'42" | 00:23'48" |
| 6 | 04'48" | 00:28'36" |
| 7 | 04'51" | 00:33'27" |
| 8 | 04'56" | 00:38'23" |
| 9 | 05'01" | 00:43'24" |
| 10 | 04'54" | 00:48'18" |
| 11 | 04'47" | 00:53'05" |
| 12 | 05'00" | 00:58'05" |
| 13 | 04'58" | 01:03'03" |
| 14 | 04'51" | 01:07'54" |
| 15 | 04'28" | 01:12'22" |
| 15.8 | 05'50" | 01:17'17" |
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