7.4 km | 00:45:48 | 06:09/km日期: 2016-11-29 06:37 - 地點: 彩虹河濱 - 平均心率: 155 - 卡路里: 382 Cal - 平均步頻: 194 - 溫度: 20°C - 濕度: 56%
Pace: 04'42" / 07'00" / 06'22" / 06'25" / 06'23" / 05'55" / 06'01" / 06'49" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'41" (+01'04") | 1000 / 1000 |
| 2 | | 04'27" (+00'50") | 14 / 1014 |
| 3 | | 41'14" (+37'37") | 31 / 1046 |
| 4 | | 04:23'08" (+19'31") | 0 / 1047 |
| 5 | | 03'53" (+00'16") | 195 / 1242 |
| 6 | | 09'19" (+05'42") | 161 / 1403 |
| 7 | | 04'04" (+00'27") | 192 / 1596 |
| 8 | | 08'18" (+04'41") | 180 / 1777 |
| 9 | | 03'44" (+00'07") | 199 / 1976 |
| 10 | | 09'22" (+05'45") | 162 / 2138 |
| 11 | | 03'44" (+00'07") | 192 / 2330 |
| 12 | | 08'33" (+04'56") | 175 / 2506 |
| 13 | | 03'37" | 201 / 2708 |
| 14 | | 09'53" (+06'16") | 153 / 2861 |
| 15 | | 03'45" (+00'08") | 194 / 3056 |
| 16 | | 08'58" (+05'21") | 169 / 3225 |
| 17 | | 03'44" (+00'07") | 197 / 3423 |
| 18 | | 09'42" (+06'05") | 154 / 3577 |
| 19 | | 03'41" (+00'04") | 194 / 3772 |
| 20 | | 08'26" (+04'49") | 177 / 3949 |
| 21 | | 03'43" (+00'06") | 196 / 4146 |
| 22 | | 09'44" (+06'07") | 154 / 4301 |
| 23 | | 03'37" | 194 / 4495 |
| 24 | | 08'43" (+05'06") | 172 / 4668 |
| 25 | | 03'41" (+00'04") | 196 / 4865 |
| 26 | | 10'06" (+06'29") | 150 / 5015 |
| 27 | | 03'44" (+00'07") | 196 / 5211 |
| 28 | | 08'54" (+05'17") | 168 / 5380 |
| 29 | | 03'43" (+00'06") | 197 / 5577 |
| 30 | | 09'28" (+05'51") | 158 / 5735 |
| 31 | | 03'37" | 195 / 5930 |
| 32 | | 08'36" (+04'59") | 174 / 6105 |
| 33 | | 03'39" (+00'02") | 199 / 6305 |
| 34 | | 09'59" (+06'22") | 150 / 6456 |
| 35 | | 03'51" (+00'14") | 191 / 6647 |
| 36 | | 08'32" (+04'55") | 176 / 6823 |
| 37 | | 03'45" (+00'08") | 195 / 7019 |
| 38 | | 09'57" (+06'20") | 151 / 7170 |
| 39 | | 03'47" (+00'10") | 193 / 7363 |
| 40 | | 09'07" (+05'30") | 76 / 7440 |
自主吃升天團課表之主課表~
1. Warm up 2K
2. 主課表:
1K-P(4:35=110"/400m), R(原地, 90")
200mx18, P(46"), R(200m, 90")
3. Cool down 2K
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
11月累積里程 :
200.07 km 
addidas Takumi Ren 2 累積 :
755.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'42" | 00:04'42" |
| 2 | 07'00" | 00:11'42" |
| 3 | 06'22" | 00:18'04" |
| 4 | 06'25" | 00:24'29" |
| 5 | 06'23" | 00:30'52" |
| 6 | 05'55" | 00:36'47" |
| 7 | 06'01" | 00:42'48" |
| 7.4 | 06'48" | 00:45'48" |
展開計圈分析
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