16.3 km | 01:15:39 | 04:38/km日期: 2019-11-05 04:58 - 地點: 康寧樂園 - 天氣: 涼涼跑 - 平均心率: 148 - 卡路里: 855 Cal - 平均步頻: 174 - 溫度: 21°C - 濕度: 73% - PM2.5: 良好(20)
Pace: 05'35" / 05'08" / 04'56" / 04'12" / 04'54" / 04'32" / 04'09" / 04'35" / 04'43" / 04'06" / 04'07" / 05'24" / 04'10" / 04'04" / 05'03" / 05'05" / 04'52" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'34" (+01'39") | 1000 / 1000 |
| 2 | | 05'07" (+01'12") | 1000 / 2000 |
| 3 | | 08'31" (+04'36") | 36 / 2036 |
| 4 | | 04'09" (+00'14") | 1000 / 3036 |
| 5 | | 04'10" (+00'15") | 1000 / 4036 |
| 6 | | 04'08" (+00'13") | 450 / 4486 |
| 7 | | 05'34" (+01'39") | 820 / 5306 |
| 8 | | 04'07" (+00'12") | 1000 / 6306 |
| 9 | | 04'08" (+00'13") | 1000 / 7306 |
| 10 | | 04'06" (+00'11") | 450 / 7756 |
| 11 | | 05'30" (+01'35") | 820 / 8576 |
| 12 | | 04'03" (+00'08") | 1000 / 9576 |
| 13 | | 04'06" (+00'11") | 1000 / 10576 |
| 14 | | 04'07" (+00'12") | 450 / 11026 |
| 15 | | 05'41" (+01'46") | 820 / 11846 |
| 16 | | 04'04" (+00'09") | 1000 / 12846 |
| 17 | | 04'09" (+00'14") | 1000 / 13846 |
| 18 | | 03'55" | 450 / 14296 |
| 19 | | 05'21" (+01'26") | 1000 / 15296 |
| 20 | | 05'05" (+01'10") | 1000 / 16296 |
| 21 | | 05'07" (+01'12") | 18 / 16314 |
基本訓練
天黑黑來到康寧晨訓，熱身跑2K+2.4K間歇跑*3，間休緩跑0.8K，最後緩和跑2K結束今日課表
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
11月累積里程 :
329.61 km 
nike streak6 累積 :
1154.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'35" | 00:05'35" |
| 2 | 05'08" | 00:10'43" |
| 3 | 04'56" | 00:15'39" |
| 4 | 04'12" | 00:19'51" |
| 5 | 04'54" | 00:24'45" |
| 6 | 04'32" | 00:29'17" |
| 7 | 04'09" | 00:33'26" |
| 8 | 04'35" | 00:38'01" |
| 9 | 04'43" | 00:42'44" |
| 10 | 04'06" | 00:46'50" |
| 11 | 04'07" | 00:50'57" |
| 12 | 05'24" | 00:56'21" |
| 13 | 04'10" | 01:00'31" |
| 14 | 04'04" | 01:04'35" |
| 15 | 05'03" | 01:09'38" |
| 16 | 05'05" | 01:14'43" |
| 16.3 | 04'52" | 01:16'15" |
展開計圈分析
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