20.2 km | 01:27:23 | 04:19/km日期: 2013-12-15 15:46 - 平均心率: 80 - 卡路里: 1578 Cal - 溫度: 18°C - 濕度: 96%
Pace: 04'09" / 04'17" / 04'20" / 04'17" / 04'16" / 04'20" / 04'21" / 04'17" / 04'18" / 04'22" / 04'18" / 04'20" / 04'18" / 04'17" / 04'17" / 04'13" / 04'16" / 04'18" / 04'29" / 04'10" / 08'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'08" (+00'03") | 1006 / 1006 |
| 2 | | 04'16" (+00'11") | 1004 / 2011 |
| 3 | | 04'20" (+00'15") | 1018 / 3029 |
| 4 | | 04'16" (+00'11") | 1005 / 4035 |
| 5 | | 04'16" (+00'11") | 1021 / 5056 |
| 6 | | 04'20" (+00'15") | 1007 / 6064 |
| 7 | | 04'18" (+00'13") | 1008 / 7072 |
| 8 | | 04'18" (+00'13") | 1012 / 8085 |
| 9 | | 04'18" (+00'13") | 999 / 9085 |
| 10 | | 04'20" (+00'15") | 1013 / 10098 |
| 11 | | 04'19" (+00'14") | 1006 / 11105 |
| 12 | | 04'20" (+00'15") | 1013 / 12119 |
| 13 | | 04'16" (+00'11") | 1010 / 13130 |
| 14 | | 04'18" (+00'13") | 1011 / 14142 |
| 15 | | 04'17" (+00'12") | 1007 / 15149 |
| 16 | | 04'10" (+00'05") | 1012 / 16161 |
| 17 | | 04'16" (+00'11") | 1002 / 17164 |
| 18 | | 04'19" (+00'14") | 1007 / 18172 |
| 19 | | 04'28" (+00'23") | 1010 / 19182 |
| 20 | | 04'05" | 1016 / 20198 |
20K配速跑 Pace 420
今天的練習沒什麼問題，但身體卻超乎預期的疲累
週五的長跑因為太累延到週日
代表時間規劃和執行力很差，造成這星期一直在熬夜
該振作了！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
12月累積里程 :
190.87 km 
MIZUNO WAVE AERO 12 WIDE 累積 :
1797.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'09" | 00:04'09" |
| 2 | 04'17" | 00:08'26" |
| 3 | 04'20" | 00:12'46" |
| 4 | 04'17" | 00:17'03" |
| 5 | 04'16" | 00:21'19" |
| 6 | 04'20" | 00:25'39" |
| 7 | 04'21" | 00:30'00" |
| 8 | 04'17" | 00:34'17" |
| 9 | 04'18" | 00:38'35" |
| 10 | 04'22" | 00:42'57" |
| 11 | 04'18" | 00:47'15" |
| 12 | 04'20" | 00:51'35" |
| 13 | 04'18" | 00:55'53" |
| 14 | 04'17" | 01:00'10" |
| 15 | 04'17" | 01:04'27" |
| 16 | 04'13" | 01:08'40" |
| 17 | 04'16" | 01:12'56" |
| 18 | 04'18" | 01:17'14" |
| 19 | 04'29" | 01:21'43" |
| 20 | 04'10" | 01:25'53" |
| 20.2 | 08'14" | 01:27'23" |
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