23.5 km | 02:17:03 | 05:49/km日期: 2013-12-22 08:11 - 地點: 台南都會公園 - 天氣: 好冷 - 平均心率: 73 - 卡路里: 1899 Cal - 溫度: 13°C - 濕度: 85%
Pace: 05'07" / 05'28" / 05'24" / 05'30" / 06'00" / 06'11" / 06'09" / 05'28" / 05'43" / 05'52" / 06'02" / 06'15" / 05'42" / 05'47" / 06'03" / 05'57" / 06'00" / 05'46" / 05'44" / 05'54" / 05'53" / 06'08" / 06'11" / 05'39" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'06" | 1002 / 1002 |
| 2 | | 05'28" (+00'22") | 1010 / 2013 |
| 3 | | 05'25" (+00'19") | 1015 / 3028 |
| 4 | | 05'28" (+00'22") | 1003 / 4032 |
| 5 | | 06'00" (+00'54") | 1003 / 5035 |
| 6 | | 06'10" (+01'04") | 1010 / 6046 |
| 7 | | 06'06" (+01'00") | 1013 / 7059 |
| 8 | | 05'31" (+00'25") | 1013 / 8072 |
| 9 | | 05'39" (+00'33") | 994 / 9066 |
| 10 | | 05'53" (+00'47") | 1007 / 10074 |
| 11 | | 06'03" (+00'57") | 1017 / 11091 |
| 12 | | 06'12" (+01'06") | 1004 / 12096 |
| 13 | | 05'40" (+00'34") | 1016 / 13112 |
| 14 | | 05'49" (+00'43") | 1000 / 14113 |
| 15 | | 06'03" (+00'57") | 1005 / 15118 |
| 16 | | 05'58" (+00'52") | 1014 / 16133 |
| 17 | | 05'56" (+00'50") | 1008 / 17142 |
| 18 | | 05'46" (+00'40") | 1003 / 18145 |
| 19 | | 05'41" (+00'35") | 1006 / 19152 |
| 20 | | 05'56" (+00'50") | 1009 / 20161 |
| 21 | | 05'56" (+00'50") | 1010 / 21172 |
| 22 | | 06'07" (+01'01") | 1008 / 22181 |
| 23 | | 06'02" (+00'56") | 1014 / 23195 |
| 24 | | 05'49" (+00'43") | 303 / 23498 |
今天不少上下坡，在21k時2小時03分，未破2小時，回到家剛好23k超半馬；本週累計：週一8k（跑步機）、週二21k（跑步機）、週三6k（跑步機）、今日23k（路跑）
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 104~126 | 65~79% |
| 2:M馬拉松配速區 | 126~142 | 79~89% |
| 3:T乳酸耐力區 | 142~147 | 89~92% |
| 4:A無氧耐力區 | 147~156 | 92~97.5% |
| 5:I最大耗氧區 | 156~160 | 97.5~100% |
| 最大心率為160 點此去設定最大心率 |
12月累積里程 : 94.25 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'07" | 00:05'07" |
| 2 | 05'28" | 00:10'35" |
| 3 | 05'24" | 00:15'59" |
| 4 | 05'30" | 00:21'29" |
| 5 | 06'00" | 00:27'29" |
| 6 | 06'11" | 00:33'40" |
| 7 | 06'09" | 00:39'49" |
| 8 | 05'28" | 00:45'17" |
| 9 | 05'43" | 00:51'00" |
| 10 | 05'52" | 00:56'52" |
| 11 | 06'02" | 01:02'54" |
| 12 | 06'15" | 01:09'09" |
| 13 | 05'42" | 01:14'51" |
| 14 | 05'47" | 01:20'38" |
| 15 | 06'03" | 01:26'41" |
| 16 | 05'57" | 01:32'38" |
| 17 | 06'00" | 01:38'38" |
| 18 | 05'46" | 01:44'24" |
| 19 | 05'44" | 01:50'08" |
| 20 | 05'54" | 01:56'02" |
| 21 | 05'53" | 02:01'55" |
| 22 | 06'08" | 02:08'03" |
| 23 | 06'11" | 02:14'14" |
| 23.5 | 05'38" | 02:17'03" |
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