19.5 km | 02:03:32 | 06:19/km日期: 2019-01-28 08:26 - 總爬升: 307 m - 地點: 大坑 - 平均心率: 157 - 卡路里: 1015 Cal - 平均步頻: 180 - 溫度: 14°C - 濕度: 87% - PM2.5: 良好(12)
Pace: 08'09" / 06'33" / 06'42" / 07'37" / 07'51" / 06'50" / 08'07" / 06'10" / 06'31" / 09'47" / 06'50" / 06'44" / 06'07" / 08'28" / 08'58" / 06'13" / 07'14" / 06'11" / 09'09" / 07'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'41" (+00'43") | 1000 / 1000 |
| 2 | | 06'33" (+00'35") | 1000 / 2000 |
| 3 | | 06'31" (+00'33") | 1000 / 3000 |
| 4 | | 06'36" (+00'38") | 1000 / 4000 |
| 5 | | 06'33" (+00'35") | 1000 / 5000 |
| 6 | | 06'24" (+00'26") | 1000 / 6000 |
| 7 | | 06'19" (+00'21") | 1000 / 7000 |
| 8 | | 06'09" (+00'11") | 1000 / 8000 |
| 9 | | 06'06" (+00'08") | 1000 / 9000 |
| 10 | | 06'04" (+00'06") | 1000 / 10000 |
| 11 | | 05'58" | 1000 / 11000 |
| 12 | | 06'04" (+00'06") | 1000 / 12000 |
| 13 | | 06'07" (+00'09") | 1000 / 13000 |
| 14 | | 06'14" (+00'16") | 1000 / 14000 |
| 15 | | 06'18" (+00'20") | 1000 / 15000 |
| 16 | | 06'12" (+00'14") | 1000 / 16000 |
| 17 | | 06'23" (+00'25") | 1000 / 17000 |
| 18 | | 06'10" (+00'12") | 1000 / 18000 |
| 19 | | 06'14" (+00'16") | 1000 / 19000 |
| 20 | | 07'13" (+01'15") | 525 / 19525 |
今天決定跟老斯一起自主訓練，本來有打算要跑到半馬，但是發現腳後側的肌肉還是會痛，所以決定以不受傷為前提就19.5K收工。
今天的訓練目的是希望能全程不停並維持均速，還好有達成目標~
只是一路都在想著要折返不想跑~(內心小惡魔真的很邪惡)
但是心裡又想著訓練的目標其實離自己不遠了就決定還是撐下去!😆
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~155 | 65~79% |
| 2:M馬拉松配速區 | 155~175 | 79~89% |
| 3:T乳酸耐力區 | 175~181 | 89~92% |
| 4:A無氧耐力區 | 181~192 | 92~97.5% |
| 5:I最大耗氧區 | 192~197 | 97.5~100% |
| 最大心率為197 點此去設定最大心率 |
1月累積里程 : 136.04 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'09" | 00:08'09" |
| 2 | 06'33" | 00:14'42" |
| 3 | 06'42" | 00:21'24" |
| 4 | 07'37" | 00:29'01" |
| 5 | 07'51" | 00:36'52" |
| 6 | 06'50" | 00:43'42" |
| 7 | 08'07" | 00:51'49" |
| 8 | 06'10" | 00:57'59" |
| 9 | 06'31" | 01:04'30" |
| 10 | 09'47" | 01:14'17" |
| 11 | 06'50" | 01:21'07" |
| 12 | 06'44" | 01:27'51" |
| 13 | 06'07" | 01:33'58" |
| 14 | 08'28" | 01:42'26" |
| 15 | 08'58" | 01:51'24" |
| 16 | 06'13" | 01:57'37" |
| 17 | 07'14" | 02:04'51" |
| 18 | 06'11" | 02:11'02" |
| 19 | 09'09" | 02:20'11" |
| 19.5 | 07'13" | 02:23'59" |
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