10.4 km | 00:53:30 | 05:07/km日期: 2017-12-11 17:57 - 平均心率: 156 - 卡路里: 594 Cal - 平均步頻: 184 - 溫度: 20°C - 濕度: 75% - PM2.5: 普通(50)
Pace: 05'44" / 05'16" / 05'01" / 05'02" / 05'09" / 05'04" / 04'49" / 04'55" / 04'54" / 05'16" / 05'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'52" (+01'03") | 450 / 450 |
| 2 | | 05'33" (+00'44") | 450 / 900 |
| 3 | | 05'16" (+00'27") | 450 / 1350 |
| 4 | | 05'15" (+00'26") | 450 / 1800 |
| 5 | | 05'08" (+00'19") | 450 / 2250 |
| 6 | | 05'05" (+00'16") | 450 / 2700 |
| 7 | | 05'01" (+00'12") | 450 / 3150 |
| 8 | | 05'01" (+00'12") | 450 / 3600 |
| 9 | | 05'04" (+00'15") | 450 / 4050 |
| 10 | | 05'04" (+00'15") | 450 / 4500 |
| 11 | | 05'07" (+00'18") | 450 / 4950 |
| 12 | | 05'06" (+00'17") | 450 / 5400 |
| 13 | | 05'04" (+00'15") | 450 / 5850 |
| 14 | | 04'55" (+00'06") | 450 / 6300 |
| 15 | | 04'49" | 450 / 6750 |
| 16 | | 04'52" (+00'03") | 450 / 7200 |
| 17 | | 04'52" (+00'03") | 450 / 7650 |
| 18 | | 04'57" (+00'08") | 450 / 8100 |
| 19 | | 04'55" (+00'06") | 450 / 8550 |
| 20 | | 04'55" (+00'06") | 450 / 9000 |
| 21 | | 04'58" (+00'09") | 450 / 9450 |
| 22 | | 05'19" (+00'30") | 450 / 9899 |
| 23 | | 05'32" (+00'43") | 450 / 10349 |
| 24 | | 05'07" (+00'18") | 92 / 10442 |
操完強度的隔天 心率都跟前天一樣
今天開始減量 恢復跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 1201~1460 | 65~79% |
| 2:M馬拉松配速區 | 1460~1645 | 79~89% |
| 3:T乳酸耐力區 | 1645~1701 | 89~92% |
| 4:A無氧耐力區 | 1701~1802 | 92~97.5% |
| 5:I最大耗氧區 | 1802~1849 | 97.5~100% |
| 最大心率為1849 點此去設定最大心率 |
12月累積里程 :
360.89 km 
nike zoom streak 6 flyknit 黑 累積 :
1111.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'44" | 00:05'44" |
| 2 | 05'16" | 00:11'00" |
| 3 | 05'01" | 00:16'01" |
| 4 | 05'02" | 00:21'03" |
| 5 | 05'09" | 00:26'12" |
| 6 | 05'04" | 00:31'16" |
| 7 | 04'49" | 00:36'05" |
| 8 | 04'55" | 00:41'00" |
| 9 | 04'54" | 00:45'54" |
| 10 | 05'16" | 00:51'10" |
| 10.4 | 05'18" | 00:53'31" |
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