24.3 km | 03:09:49 | 07:48/km日期: 2018-12-23 03:56 - 平均心率: 149 - 卡路里: 897 Cal - 平均步頻: 186 - 溫度: 22°C - 濕度: 83% - PM2.5: 良好(23)
Pace: 05'25" / 07'26" / 07'27" / 06'58" / 06'56" / 07'08" / 07'17" / 07'07" / 07'15" / 07'27" / 07'18" / 07'30" / 07'29" / 07'37" / 07'55" / 08'02" / 08'01" / 08'18" / 08'35" / 09'01" / 09'20" / 08'21" / 08'37" / 08'33" / 08'18" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'44" (+00'49") | 1000 / 1000 |
| 2 | | 07'25" (+00'30") | 1000 / 2000 |
| 3 | | 07'27" (+00'32") | 1000 / 3000 |
| 4 | | 06'58" (+00'03") | 1000 / 4000 |
| 5 | | 06'55" | 1000 / 5000 |
| 6 | | 07'08" (+00'13") | 1000 / 6000 |
| 7 | | 07'16" (+00'21") | 1000 / 7000 |
| 8 | | 07'06" (+00'11") | 1000 / 8000 |
| 9 | | 07'14" (+00'19") | 1000 / 9000 |
| 10 | | 07'27" (+00'32") | 1000 / 10000 |
| 11 | | 07'18" (+00'23") | 1000 / 11000 |
| 12 | | 07'30" (+00'35") | 1000 / 12000 |
| 13 | | 07'29" (+00'34") | 1000 / 13000 |
| 14 | | 07'36" (+00'41") | 1000 / 14000 |
| 15 | | 07'55" (+01'00") | 1000 / 15000 |
| 16 | | 08'01" (+01'06") | 1000 / 16000 |
| 17 | | 08'00" (+01'05") | 1000 / 17000 |
| 18 | | 08'18" (+01'23") | 1000 / 18000 |
| 19 | | 08'34" (+01'39") | 1000 / 19000 |
| 20 | | 09'01" (+02'06") | 1000 / 20000 |
| 21 | | 09'20" (+02'25") | 1000 / 21000 |
| 22 | | 08'20" (+01'25") | 1000 / 22000 |
| 23 | | 08'37" (+01'42") | 1000 / 23000 |
| 24 | | 08'32" (+01'37") | 1000 / 24000 |
| 25 | | 08'18" (+01'23") | 297 / 24297 |
星期三練壺鈴，大腿後側肌有練到，到今天還是很疼痛。今天跑得很吃力，大腿後側有痛到，一路有腳軟的感覺，到最後1/3 8k的路程，真的是在苦撐，以無傷跑完為目標，放棄速度，只求能跑完。最後以3h10m，完成第一次的24k超半馬，算是為12/30的集集超半馬做模擬。還好，有壓在它規定的3h30min內完成。我決定：取消這星期的教練課，讓肌肉恢復，也避免節外生枝，再搞出個什麽肌肉酸痛，就造成反效果了。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
12月累積里程 : 250.51 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'25" | 00:05'25" |
| 2 | 07'26" | 00:12'51" |
| 3 | 07'27" | 00:20'18" |
| 4 | 06'58" | 00:27'16" |
| 5 | 06'56" | 00:34'12" |
| 6 | 07'08" | 00:41'20" |
| 7 | 07'17" | 00:48'37" |
| 8 | 07'07" | 00:55'44" |
| 9 | 07'15" | 01:02'59" |
| 10 | 07'27" | 01:10'26" |
| 11 | 07'18" | 01:17'44" |
| 12 | 07'30" | 01:25'14" |
| 13 | 07'29" | 01:32'43" |
| 14 | 07'37" | 01:40'20" |
| 15 | 07'55" | 01:48'15" |
| 16 | 08'02" | 01:56'17" |
| 17 | 08'01" | 02:04'18" |
| 18 | 08'18" | 02:12'36" |
| 19 | 08'35" | 02:21'11" |
| 20 | 09'01" | 02:30'12" |
| 21 | 09'20" | 02:39'32" |
| 22 | 08'21" | 02:47'53" |
| 23 | 08'37" | 02:56'30" |
| 24 | 08'33" | 03:05'03" |
| 24.3 | 08'17" | 03:07'31" |
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