11.8 km | 01:13:28 | 06:13/km日期: 2015-01-07 19:25 - 平均心率: 167 - 卡路里: 723 Cal - 溫度: 14°C - 濕度: 74%
Pace: 06'24" / 06'29" / 05'54" / 06'09" / 06'01" / 07'56" / 06'04" / 05'57" / 06'02" / 05'56" / 07'47" / 04'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'24" (+02'24") | 1773 / 1773 |
| 2 | | 04'12" (+00'12") | 791 / 2564 |
| 3 | | 46'15" (+42'15") | 43 / 2608 |
| 4 | | 04'09" (+00'09") | 802 / 3410 |
| 5 | | 01:23'45" (+19'45") | 23 / 3434 |
| 6 | | 04'12" (+00'12") | 792 / 4227 |
| 7 | | 49'22" (+45'22") | 40 / 4267 |
| 8 | | 04'11" (+00'11") | 794 / 5061 |
| 9 | | 01:04'54" (+00'54") | 30 / 5092 |
| 10 | | 04'10" (+00'10") | 798 / 5891 |
| 11 | | 01:07'25" (+03'25") | 29 / 5921 |
| 12 | | 04'08" (+00'08") | 804 / 6725 |
| 13 | | 01:44'36" (+40'36") | 19 / 6744 |
| 14 | | 04'09" (+00'09") | 802 / 7547 |
| 15 | | 46'39" (+42'39") | 42 / 7590 |
| 16 | | 04'02" (+00'02") | 823 / 8413 |
| 17 | | 01:15'59" (+11'59") | 26 / 8440 |
| 18 | | 04'10" (+00'10") | 796 / 9237 |
| 19 | | 52'00" (+48'00") | 38 / 9275 |
| 20 | | 04'07" (+00'07") | 806 / 10082 |
| 21 | | 53'23" (+49'23") | 37 / 10120 |
| 22 | | 04'00" | 831 / 10952 |
| 23 | | 01:14'54" (+10'54") | 26 / 10978 |
| 24 | | 04'06" (+00'06") | 810 / 11788 |
| 25 | | 05'03" (+01'03") | 22 / 11811 |
第9周的800間歇訓練
98秒/400M, 共12趟, 順利完成
差一點吃不完!
二個月內, 最大攝氧量由44提升到今天的47...YA!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 133~162 | 65~79% |
| 2:M馬拉松配速區 | 162~183 | 79~89% |
| 3:T乳酸耐力區 | 183~189 | 89~92% |
| 4:A無氧耐力區 | 189~200 | 92~97.5% |
| 5:I最大耗氧區 | 200~206 | 97.5~100% |
| 最大心率為206 點此去設定最大心率 |
1月累積里程 :
92.37 km 
Mizuno wave spacer dyna 累積 :
586.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'24" | 00:06'24" |
| 2 | 06'29" | 00:12'53" |
| 3 | 05'54" | 00:18'47" |
| 4 | 06'09" | 00:24'56" |
| 5 | 06'01" | 00:30'57" |
| 6 | 07'56" | 00:38'53" |
| 7 | 06'04" | 00:44'57" |
| 8 | 05'57" | 00:50'54" |
| 9 | 06'02" | 00:56'56" |
| 10 | 05'56" | 01:02'52" |
| 11 | 07'47" | 01:10'39" |
| 11.8 | 04'06" | 01:13'59" |
展開計圈分析
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