12.2 km | 00:50:12 | 04:07/km日期: 2020-12-10 19:41 - 平均心率: 160 - 卡路里: 681 Cal - 平均步頻: 174 - 溫度: 20°C - 濕度: 89% - PM2.5: 良好(5)
Pace: 04'11" / 04'09" / 04'10" / 04'09" / 04'10" / 04'07" / 04'07" / 04'05" / 04'07" / 04'07" / 04'08" / 04'01" / 03'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'13" (+00'22") | 396 / 396 |
| 2 | | 04'12" (+00'21") | 397 / 794 |
| 3 | | 04'05" (+00'14") | 409 / 1203 |
| 4 | | 04'09" (+00'18") | 404 / 1607 |
| 5 | | 04'09" (+00'18") | 403 / 2010 |
| 6 | | 04'08" (+00'17") | 404 / 2415 |
| 7 | | 04'11" (+00'20") | 403 / 2818 |
| 8 | | 04'10" (+00'19") | 397 / 3215 |
| 9 | | 04'09" (+00'18") | 406 / 3621 |
| 10 | | 04'08" (+00'17") | 406 / 4028 |
| 11 | | 04'08" (+00'17") | 406 / 4435 |
| 12 | | 04'08" (+00'17") | 405 / 4840 |
| 13 | | 04'11" (+00'20") | 402 / 5242 |
| 14 | | 04'05" (+00'14") | 410 / 5652 |
| 15 | | 04'05" (+00'14") | 409 / 6062 |
| 16 | | 04'03" (+00'12") | 416 / 6478 |
| 17 | | 04'07" (+00'16") | 407 / 6886 |
| 18 | | 04'05" (+00'14") | 405 / 7292 |
| 19 | | 04'05" (+00'14") | 406 / 7698 |
| 20 | | 04'08" (+00'17") | 409 / 8108 |
| 21 | | 04'04" (+00'13") | 405 / 8513 |
| 22 | | 04'08" (+00'17") | 405 / 8918 |
| 23 | | 04'09" (+00'18") | 405 / 9323 |
| 24 | | 04'05" (+00'14") | 407 / 9731 |
| 25 | | 04'08" (+00'17") | 404 / 10135 |
| 26 | | 04'06" (+00'15") | 405 / 10541 |
| 27 | | 04'07" (+00'16") | 406 / 10948 |
| 28 | | 04'09" (+00'18") | 409 / 11357 |
| 29 | | 04'01" (+00'10") | 408 / 11766 |
| 30 | | 03'51" | 407 / 12173 |
| 31 | | 04'14" (+00'23") | 6 / 12180 |
tempo12k, 已經減量了, 雙腿股四頭肌還都很緊繃, 有嘗試著由臀部去帶動, 盡可能維持跑步質量與跑感. 一組人互帶5圈, 的確可減低課表帶來的心理壓力.
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
12月累積里程 : 221.91 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'11" | 00:04'11" |
| 2 | 04'09" | 00:08'20" |
| 3 | 04'10" | 00:12'30" |
| 4 | 04'09" | 00:16'39" |
| 5 | 04'10" | 00:20'49" |
| 6 | 04'07" | 00:24'56" |
| 7 | 04'07" | 00:29'03" |
| 8 | 04'05" | 00:33'08" |
| 9 | 04'07" | 00:37'15" |
| 10 | 04'07" | 00:41'22" |
| 11 | 04'08" | 00:45'30" |
| 12 | 04'01" | 00:49'31" |
| 12.2 | 03'53" | 00:50'13" |
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