12.4 km | 01:10:10 | 05:40/km日期: 2019-11-03 06:07 - 地點: 大漢溪河濱 - 天氣: 陰。氣溫涼爽 - 平均心率: 141 - 卡路里: 655 Cal - 平均步頻: 168 - 溫度: 24°C - 濕度: 88% - PM2.5: 良好(19)
Pace: 05'10" / 05'12" / 04'59" / 09'36" / 05'54" / 05'57" / 03'57" / 05'48" / 04'15" / 06'08" / 04'03" / 06'59" / 06'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'10" (+01'38") | 1000 / 1000 |
| 2 | | 05'11" (+01'39") | 1000 / 2000 |
| 3 | | 04'58" (+01'26") | 1000 / 3000 |
| 4 | | 33'50" (+30'18") | 177 / 3177 |
| 5 | | 04'17" (+00'45") | 1000 / 4177 |
| 6 | | 04'11" (+00'39") | 200 / 4377 |
| 7 | | 14'18" (+10'46") | 174 / 4552 |
| 8 | | 04'12" (+00'40") | 1000 / 5552 |
| 9 | | 04'27" (+00'55") | 200 / 5752 |
| 10 | | 12'15" (+08'43") | 203 / 5956 |
| 11 | | 03'56" (+00'24") | 1000 / 6956 |
| 12 | | 04'10" (+00'38") | 600 / 7556 |
| 13 | | 12'18" (+08'46") | 203 / 7759 |
| 14 | | 04'10" (+00'38") | 1000 / 8759 |
| 15 | | 04'21" (+00'49") | 1000 / 9759 |
| 16 | | 09'34" (+06'02") | 18 / 9777 |
| 17 | | 03'32" | 2 / 9780 |
| 18 | | 14'05" (+10'33") | 177 / 9957 |
| 19 | | 03'58" (+00'26") | 1000 / 10957 |
| 20 | | 04'09" (+00'37") | 200 / 11157 |
| 21 | | 13'38" (+10'06") | 158 / 11315 |
| 22 | | 06'14" (+02'42") | 1000 / 12315 |
| 23 | | 04'23" (+00'51") | 44 / 12360 |
週末Z3長間歇@1.2+1.2+1.6+2+1.2，賽後的這週已經跑了兩次的Z2，今天來恢復一下Z3的跑感，常練習Z3, Z4已經可以習慣高心跳，接下來的訓練重點會是在長距離間歇，跑完後手錶顯示的訓練負擔也沒很高，代表身體已經開始進化，面對較重訓練量也不會太累，讚 !
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~151 | 65~79% |
| 2:M馬拉松配速區 | 151~170 | 79~89% |
| 3:T乳酸耐力區 | 170~176 | 89~92% |
| 4:A無氧耐力區 | 176~187 | 92~97.5% |
| 5:I最大耗氧區 | 187~192 | 97.5~100% |
| 最大心率為192 點此去設定最大心率 |
11月累積里程 : 184.62 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'10" | 00:05'10" |
| 2 | 05'12" | 00:10'22" |
| 3 | 04'59" | 00:15'21" |
| 4 | 09'36" | 00:24'57" |
| 5 | 05'54" | 00:30'51" |
| 6 | 05'57" | 00:36'48" |
| 7 | 03'57" | 00:40'45" |
| 8 | 05'48" | 00:46'33" |
| 9 | 04'15" | 00:50'48" |
| 10 | 06'08" | 00:56'56" |
| 11 | 04'03" | 01:00'59" |
| 12 | 06'59" | 01:07'58" |
| 12.4 | 06'05" | 01:10'10" |
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