21.1 km | 02:41:19 | 07:38/km日期: 2019-12-24 14:33 - 總爬升: 581 m - 平均心率: 110 - 卡路里: 1145 Cal - 平均步頻: 172
Pace: 09'02" / 07'34" / 07'11" / 07'44" / 08'40" / 07'05" / 08'06" / 07'35" / 07'10" / 07'39" / 07'52" / 05'39" / 08'21" / 07'21" / 06'37" / 07'22" / 08'10" / 05'59" / 08'35" / 08'40" / 07'51" / 15'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 00'00" | 0 / 0 |
| 2 | | 08'18" (+02'40") | 1000 / 1000 |
| 3 | | 07'33" (+01'55") | 1000 / 2000 |
| 4 | | 07'07" (+01'29") | 1000 / 3000 |
| 5 | | 07'43" (+02'05") | 1000 / 4000 |
| 6 | | 08'39" (+03'01") | 1000 / 5000 |
| 7 | | 07'05" (+01'27") | 1000 / 6000 |
| 8 | | 08'05" (+02'27") | 1000 / 7000 |
| 9 | | 07'34" (+01'56") | 1000 / 8000 |
| 10 | | 07'09" (+01'31") | 1000 / 9000 |
| 11 | | 07'39" (+02'01") | 1000 / 10000 |
| 12 | | 07'51" (+02'13") | 1000 / 11000 |
| 13 | | 05'38" | 1000 / 12000 |
| 14 | | 08'20" (+02'42") | 1000 / 13000 |
| 15 | | 07'21" (+01'43") | 1000 / 14000 |
| 16 | | 06'37" (+00'59") | 1000 / 15000 |
| 17 | | 07'22" (+01'44") | 1000 / 16000 |
| 18 | | 08'09" (+02'31") | 1000 / 17000 |
| 19 | | 05'59" (+00'21") | 1000 / 18000 |
| 20 | | 08'35" (+02'57") | 1000 / 19000 |
| 21 | | 08'39" (+03'01") | 1000 / 20000 |
| 22 | | 07'51" (+02'13") | 1000 / 21000 |
| 23 | | 15'07" (+09'29") | 123 / 21123 |
D---25
基本訓練
昨天休息
今天稍微摧一下
均速7：38
蠻不錯
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~130 | 65~79% |
| 2:M馬拉松配速區 | 130~146 | 79~89% |
| 3:T乳酸耐力區 | 146~151 | 89~92% |
| 4:A無氧耐力區 | 151~160 | 92~97.5% |
| 5:I最大耗氧區 | 160~165 | 97.5~100% |
| 最大心率為165 點此去設定最大心率 |
12月累積里程 :
431.83 km 
母子鱷魚 Y拖(跟上來)淺綠-1 累積 :
1406.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 09'02" | 00:09'02" |
| 2 | 07'34" | 00:16'36" |
| 3 | 07'11" | 00:23'47" |
| 4 | 07'44" | 00:31'31" |
| 5 | 08'40" | 00:40'11" |
| 6 | 07'05" | 00:47'16" |
| 7 | 08'06" | 00:55'22" |
| 8 | 07'35" | 01:02'57" |
| 9 | 07'10" | 01:10'07" |
| 10 | 07'39" | 01:17'46" |
| 11 | 07'52" | 01:25'38" |
| 12 | 05'39" | 01:31'17" |
| 13 | 08'21" | 01:39'38" |
| 14 | 07'21" | 01:46'59" |
| 15 | 06'37" | 01:53'36" |
| 16 | 07'22" | 02:00'58" |
| 17 | 08'10" | 02:09'08" |
| 18 | 05'59" | 02:15'07" |
| 19 | 08'35" | 02:23'42" |
| 20 | 08'40" | 02:32'22" |
| 21 | 07'51" | 02:40'13" |
| 21.1 | 15'07" | 02:42'05" |
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