20.0 km | 01:17:12 | 03:51/km日期: 2020-12-10 17:12 - 地點: 大華國小外圍 - 天氣: 涼爽 - 平均心率: 157 - 卡路里: 1110 Cal - 平均步頻: 192 - 溫度: 26°C - 濕度: 75% - PM2.5: 良好(20)
Pace: 04'01" / 03'59" / 03'58" / 03'53" / 03'53" / 03'55" / 03'52" / 03'50" / 03'49" / 03'52" / 03'49" / 03'49" / 03'48" / 03'49" / 03'49" / 03'52" / 03'51" / 03'45" / 03'51" / 03'43" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'01" (+00'19") | 1000 / 1000 |
| 2 | | 03'58" (+00'16") | 1000 / 2000 |
| 3 | | 03'57" (+00'15") | 1000 / 3000 |
| 4 | | 03'53" (+00'11") | 1000 / 4000 |
| 5 | | 03'53" (+00'11") | 1000 / 5000 |
| 6 | | 03'54" (+00'12") | 1000 / 6000 |
| 7 | | 03'51" (+00'09") | 1000 / 7000 |
| 8 | | 03'50" (+00'08") | 1000 / 8000 |
| 9 | | 03'48" (+00'06") | 1000 / 9000 |
| 10 | | 03'52" (+00'10") | 1000 / 10000 |
| 11 | | 03'48" (+00'06") | 1000 / 11000 |
| 12 | | 03'49" (+00'07") | 1000 / 12000 |
| 13 | | 03'47" (+00'05") | 1000 / 13000 |
| 14 | | 03'49" (+00'07") | 1000 / 14000 |
| 15 | | 03'49" (+00'07") | 1000 / 15000 |
| 16 | | 03'51" (+00'09") | 1000 / 16000 |
| 17 | | 03'50" (+00'08") | 1000 / 17000 |
| 18 | | 03'45" (+00'03") | 1000 / 18000 |
| 19 | | 03'51" (+00'09") | 1000 / 19000 |
| 20 | | 03'42" | 1000 / 20000 |
| 21 | | 03'17" | 24 / 20024 |
昨日的下雨讓自己可以休息一天，今日訓練就抓個強度來做練習，狀況還不錯能以m配做完今日的Long run 😄為高雄馬再完成一次的訓練💪
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
12月累積里程 :
346.02 km 
ASICS 虎走7 累積 :
1257.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'01" | 00:04'01" |
| 2 | 03'59" | 00:08'00" |
| 3 | 03'58" | 00:11'58" |
| 4 | 03'53" | 00:15'51" |
| 5 | 03'53" | 00:19'44" |
| 6 | 03'55" | 00:23'39" |
| 7 | 03'52" | 00:27'31" |
| 8 | 03'50" | 00:31'21" |
| 9 | 03'49" | 00:35'10" |
| 10 | 03'52" | 00:39'02" |
| 11 | 03'49" | 00:42'51" |
| 12 | 03'49" | 00:46'40" |
| 13 | 03'48" | 00:50'28" |
| 14 | 03'49" | 00:54'17" |
| 15 | 03'49" | 00:58'06" |
| 16 | 03'52" | 01:01'58" |
| 17 | 03'51" | 01:05'49" |
| 18 | 03'45" | 01:09'34" |
| 19 | 03'51" | 01:13'25" |
| 20 | 03'43" | 01:17'08" |
| 20.0 | 03'20" | 01:17'13" |
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