12.8 km | 01:03:49 | 05:00/km日期: 2020-01-01 06:17 - 地點: 國立清華大學南大校區 - 天氣: 陰天涼爽 - 平均心率: 162 - 卡路里: 840 Cal - 平均步頻: 184 - 溫度: 15°C - 濕度: 81%
Pace: 05'00" / 04'54" / 04'55" / 04'59" / 05'06" / 05'02" / 04'58" / 05'07" / 05'00" / 05'02" / 05'02" / 04'59" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'02" (+00'10") | 388 / 388 |
| 2 | | 04'57" (+00'05") | 400 / 788 |
| 3 | | 04'57" (+00'05") | 397 / 1185 |
| 4 | | 04'55" (+00'03") | 398 / 1584 |
| 5 | | 04'53" (+00'01") | 396 / 1981 |
| 6 | | 04'57" (+00'05") | 397 / 2379 |
| 7 | | 04'52" | 399 / 2778 |
| 8 | | 04'54" (+00'02") | 399 / 3178 |
| 9 | | 05'00" (+00'08") | 395 / 3574 |
| 10 | | 04'59" (+00'07") | 400 / 3974 |
| 11 | | 05'04" (+00'12") | 396 / 4371 |
| 12 | | 05'07" (+00'15") | 399 / 4771 |
| 13 | | 05'03" (+00'11") | 398 / 5169 |
| 14 | | 05'01" (+00'09") | 398 / 5568 |
| 15 | | 05'04" (+00'12") | 399 / 5967 |
| 16 | | 04'52" | 397 / 6364 |
| 17 | | 05'01" (+00'09") | 400 / 6764 |
| 18 | | 05'01" (+00'09") | 398 / 7162 |
| 19 | | 05'10" (+00'18") | 397 / 7560 |
| 20 | | 05'05" (+00'13") | 400 / 7961 |
| 21 | | 05'04" (+00'12") | 396 / 8358 |
| 22 | | 04'56" (+00'04") | 400 / 8758 |
| 23 | | 05'01" (+00'09") | 399 / 9158 |
| 24 | | 05'03" (+00'11") | 398 / 9557 |
| 25 | | 04'59" (+00'07") | 399 / 9956 |
| 26 | | 05'01" (+00'09") | 397 / 10353 |
| 27 | | 05'02" (+00'10") | 401 / 10755 |
| 28 | | 04'59" (+00'07") | 397 / 11153 |
| 29 | | 05'00" (+00'08") | 397 / 11551 |
| 30 | | 04'58" (+00'06") | 400 / 11951 |
| 31 | | 05'00" (+00'08") | 399 / 12350 |
| 32 | | 04'56" (+00'04") | 401 / 12752 |
8 Miles Tempo, target pace 4:55~5:00(1:58~2:00/400m)
就算天氣變冷了，目前的狀況只能勉強維持5分速......真的需要重頭再來了，渣打馬和新竹馬距離台北馬實在太近了，只能去LSD練長跑經驗值了......囧
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
1月累積里程 :
200.47 km 
adidas adizero tempo 9 累積 :
1215.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'00" | 00:05'00" |
| 2 | 04'54" | 00:09'54" |
| 3 | 04'55" | 00:14'49" |
| 4 | 04'59" | 00:19'48" |
| 5 | 05'06" | 00:24'54" |
| 6 | 05'02" | 00:29'56" |
| 7 | 04'58" | 00:34'54" |
| 8 | 05'07" | 00:40'01" |
| 9 | 05'00" | 00:45'01" |
| 10 | 05'02" | 00:50'03" |
| 11 | 05'02" | 00:55'05" |
| 12 | 04'59" | 01:00'04" |
| 12.8 | 04'59" | 01:03'49" |
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