18.0 km | 01:30:37 | 05:01/km日期: 2020-11-12 23:42 - 平均心率: 153 - 卡路里: 1231 Cal - 平均步頻: 176 - 溫度: 26°C - 濕度: 77%
Pace: 07'33" / 04'52" / 04'55" / 05'51" / 04'55" / 06'55" / 04'53" / 04'54" / 05'54" / 04'53" / 04'59" / 07'33" / 04'58" / 04'56" / 06'03" / 04'54" / 04'31" / 07'04" / 07'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'58" (+01'28") | 1000 / 1000 |
| 2 | | 04'51" (+00'21") | 1000 / 2000 |
| 3 | | 04'55" (+00'25") | 1000 / 3000 |
| 4 | | 04'53" (+00'23") | 1000 / 4000 |
| 5 | | 04'54" (+00'24") | 1000 / 5000 |
| 6 | | 04'52" (+00'22") | 1000 / 6000 |
| 7 | | 04'53" (+00'23") | 1000 / 7000 |
| 8 | | 04'54" (+00'24") | 1000 / 8000 |
| 9 | | 04'53" (+00'23") | 1000 / 9000 |
| 10 | | 04'53" (+00'23") | 1000 / 10000 |
| 11 | | 04'58" (+00'28") | 1000 / 11000 |
| 12 | | 04'55" (+00'25") | 1000 / 12000 |
| 13 | | 04'58" (+00'28") | 1000 / 13000 |
| 14 | | 04'55" (+00'25") | 1000 / 14000 |
| 15 | | 04'54" (+00'24") | 1000 / 15000 |
| 16 | | 04'54" (+00'24") | 1000 / 16000 |
| 17 | | 04'30" | 1000 / 17000 |
| 18 | | 06'17" (+01'47") | 1000 / 18000 |
| 19 | | 06'16" (+01'46") | 32 / 18032 |
E1T16E1
最後一次的高難度課表
教練指示配速-4秒
配4‘55 感覺吃力
要很專注在跑姿步頻才能跟上速度
濕了三件背心最後脫衣
最後1k加速到4’30
心率終於到達170
換人字拖收操
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
11月累積里程 :
221.99 km 
NIKE TEMPO NEXT% 黑灰 累積 :
538.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'33" | 00:07'33" |
| 2 | 04'52" | 00:12'25" |
| 3 | 04'55" | 00:17'20" |
| 4 | 05'51" | 00:23'11" |
| 5 | 04'55" | 00:28'06" |
| 6 | 06'55" | 00:35'01" |
| 7 | 04'53" | 00:39'54" |
| 8 | 04'54" | 00:44'48" |
| 9 | 05'54" | 00:50'42" |
| 10 | 04'53" | 00:55'35" |
| 11 | 04'59" | 01:00'34" |
| 12 | 07'33" | 01:08'07" |
| 13 | 04'58" | 01:13'05" |
| 14 | 04'56" | 01:18'01" |
| 15 | 06'03" | 01:24'04" |
| 16 | 04'54" | 01:28'58" |
| 17 | 04'31" | 01:33'29" |
| 18 | 07'04" | 01:40'33" |
| 18.0 | 06'43" | 01:40'46" |
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