20.1 km | 01:44:34 | 05:12/km日期: 2021-12-23 04:50 - 平均心率: 181 - 卡路里: 1658 Cal - 平均步頻: 174 - 溫度: 18°C - 濕度: 85% - PM2.5: 良好(18)
Pace: 05'41" / 05'50" / 05'35" / 05'14" / 05'19" / 05'17" / 05'01" / 05'01" / 05'04" / 04'48" / 04'50" / 04'47" / 05'03" / 04'42" / 05'12" / 05'24" / 05'07" / 05'04" / 05'41" / 05'35" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'40" (+01'01") | 1000 / 1000 |
| 2 | | 05'49" (+01'10") | 1000 / 2000 |
| 3 | | 05'37" (+00'58") | 417 / 2417 |
| 4 | | 05'30" (+00'51") | 397 / 2815 |
| 5 | | 05'15" (+00'36") | 408 / 3223 |
| 6 | | 05'21" (+00'42") | 402 / 3626 |
| 7 | | 05'16" (+00'37") | 409 / 4035 |
| 8 | | 05'15" (+00'36") | 402 / 4438 |
| 9 | | 05'12" (+00'33") | 406 / 4845 |
| 10 | | 05'12" (+00'33") | 408 / 5253 |
| 11 | | 05'19" (+00'40") | 400 / 5653 |
| 12 | | 05'19" (+00'40") | 396 / 6049 |
| 13 | | 05'02" (+00'23") | 410 / 6460 |
| 14 | | 05'05" (+00'26") | 395 / 6855 |
| 15 | | 04'56" (+00'17") | 409 / 7265 |
| 16 | | 04'53" (+00'14") | 407 / 7673 |
| 17 | | 05'05" (+00'26") | 399 / 8073 |
| 18 | | 04'54" (+00'15") | 414 / 8487 |
| 19 | | 05'07" (+00'28") | 399 / 8887 |
| 20 | | 04'56" (+00'17") | 406 / 9293 |
| 21 | | 04'45" (+00'06") | 413 / 9707 |
| 22 | | 05'13" (+00'34") | 406 / 10113 |
| 23 | | 04'39" | 420 / 10534 |
| 24 | | 04'56" (+00'17") | 410 / 10945 |
| 25 | | 04'52" (+00'13") | 413 / 11358 |
| 26 | | 04'49" (+00'10") | 421 / 11779 |
| 27 | | 04'54" (+00'15") | 414 / 12194 |
| 28 | | 04'47" (+00'08") | 417 / 12612 |
| 29 | | 04'53" (+00'14") | 415 / 13027 |
| 30 | | 04'44" (+00'05") | 414 / 13442 |
| 31 | | 04'53" (+00'14") | 406 / 13848 |
| 32 | | 04'39" | 412 / 14260 |
| 33 | | 05'06" (+00'27") | 407 / 14667 |
| 34 | | 05'26" (+00'47") | 398 / 15066 |
| 35 | | 05'33" (+00'54") | 403 / 15470 |
| 36 | | 05'23" (+00'44") | 407 / 15877 |
| 37 | | 05'14" (+00'35") | 409 / 16286 |
| 38 | | 05'06" (+00'27") | 404 / 16691 |
| 39 | | 05'05" (+00'26") | 405 / 17096 |
| 40 | | 05'06" (+00'27") | 408 / 17505 |
| 41 | | 04'58" (+00'19") | 420 / 17926 |
| 42 | | 04'44" (+00'05") | 413 / 18339 |
| 43 | | 05'59" (+01'20") | 1000 / 19339 |
| 44 | | 05'37" (+00'58") | 724 / 20063 |
今日開始做一些變速跑。先定速跑4km，然後100快100慢跑4km，200快200慢4km，再依餘力跑4km。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
12月累積里程 :
403.02 km 
Nike ZoomX Vaporfly NEXT% 累積 :
1854.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'41" | 00:05'41" |
| 2 | 05'50" | 00:11'31" |
| 3 | 05'35" | 00:17'06" |
| 4 | 05'14" | 00:22'20" |
| 5 | 05'19" | 00:27'39" |
| 6 | 05'17" | 00:32'56" |
| 7 | 05'01" | 00:37'57" |
| 8 | 05'01" | 00:42'58" |
| 9 | 05'04" | 00:48'02" |
| 10 | 04'48" | 00:52'50" |
| 11 | 04'50" | 00:57'40" |
| 12 | 04'47" | 01:02'27" |
| 13 | 05'03" | 01:07'30" |
| 14 | 04'42" | 01:12'12" |
| 15 | 05'12" | 01:17'24" |
| 16 | 05'24" | 01:22'48" |
| 17 | 05'07" | 01:27'55" |
| 18 | 05'04" | 01:32'59" |
| 19 | 05'41" | 01:38'40" |
| 20 | 05'35" | 01:44'15" |
| 20.1 | 05'28" | 01:44'36" |
44786.1 km | 
13.5 km
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