5.4 km | 00:39:30 | 07:19/km日期: 2016-11-22 20:11 - 地點: 三民家商 - 平均心率: 161 - 卡路里: 316 Cal - 平均步頻: 182 - 溫度: 26°C - 濕度: 78%
Pace: 06'21" / 07'06" / 08'13" / 08'15" / 08'03" / 03'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'59" (+00'29") | 197 / 197 |
| 2 | | 21'03" (+17'33") | 54 / 251 |
| 3 | | 04'15" (+00'45") | 198 / 450 |
| 4 | | 04'14" (+00'44") | 106 / 556 |
| 5 | | 26'29" (+22'59") | 46 / 603 |
| 6 | | 04'36" (+01'06") | 408 / 1011 |
| 7 | | 25'19" (+21'49") | 40 / 1052 |
| 8 | | 03'37" (+00'07") | 202 / 1254 |
| 9 | | 23'05" (+19'35") | 52 / 1306 |
| 10 | | 03'40" (+00'10") | 305 / 1612 |
| 11 | | 34'18" (+30'48") | 50 / 1662 |
| 12 | | 03'43" (+00'13") | 412 / 2075 |
| 13 | | 31'15" (+27'45") | 63 / 2139 |
| 14 | | 03'39" (+00'09") | 204 / 2343 |
| 15 | | 25'39" (+22'09") | 54 / 2398 |
| 16 | | 03'42" (+00'12") | 307 / 2705 |
| 17 | | 27'50" (+24'20") | 63 / 2768 |
| 18 | | 03'44" (+00'14") | 412 / 3181 |
| 19 | | 29'17" (+25'47") | 67 / 3249 |
| 20 | | 03'50" (+00'20") | 198 / 3447 |
| 21 | | 25'25" (+21'55") | 55 / 3502 |
| 22 | | 03'51" (+00'21") | 299 / 3802 |
| 23 | | 28'27" (+24'57") | 64 / 3867 |
| 24 | | 03'45" (+00'15") | 404 / 4271 |
| 25 | | 30'30" (+27'00") | 61 / 4333 |
| 26 | | 03'33" (+00'03") | 205 / 4538 |
| 27 | | 26'25" (+22'55") | 59 / 4598 |
| 28 | | 03'30" | 311 / 4909 |
| 29 | | 26'07" (+22'37") | 59 / 4969 |
| 30 | | 03'45" (+00'15") | 401 / 5370 |
| 31 | | 07'21" (+03'51") | 26 / 5397 |
W19→二
PTT南部進化特區第107次團練
課表:
200M→P88s，R60s
300M→P90s，R75s
400M→P94s，R90s
以上5組
比賽完小腿還是緊緊的，
所以跑1.5區調適一下。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
11月累積里程 :
179.38 km 
asics TARTHERZEAL 3 累積 :
1106.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'21" | 00:06'21" |
| 2 | 07'06" | 00:13'27" |
| 3 | 08'13" | 00:21'40" |
| 4 | 08'15" | 00:29'55" |
| 5 | 08'03" | 00:37'58" |
| 5.4 | 03'51" | 00:39'30" |
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展開計圈分析
