20.3 km | 01:36:39 | 04:45/km日期: 2022-12-01 06:02 - 平均心率: 149 - 卡路里: 1183 Cal - 平均步頻: 184 - 溫度: 18°C - 濕度: 90%
Pace: 07'04" / 06'01" / 04'58" / 04'34" / 04'34" / 04'36" / 04'26" / 04'26" / 04'32" / 04'32" / 04'40" / 04'26" / 04'28" / 04'27" / 04'35" / 04'34" / 04'25" / 04'26" / 04'42" / 04'40" / 04'43" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'03" (+02'38") | 1000 / 1000 |
| 2 | | 06'01" (+01'36") | 1000 / 2000 |
| 3 | | 04'58" (+00'33") | 1000 / 3000 |
| 4 | | 04'34" (+00'09") | 1000 / 4000 |
| 5 | | 04'33" (+00'08") | 1000 / 5000 |
| 6 | | 04'36" (+00'11") | 1000 / 6000 |
| 7 | | 04'25" | 1000 / 7000 |
| 8 | | 04'26" (+00'01") | 1000 / 8000 |
| 9 | | 04'31" (+00'06") | 1000 / 9000 |
| 10 | | 04'32" (+00'07") | 1000 / 10000 |
| 11 | | 04'39" (+00'14") | 1000 / 11000 |
| 12 | | 04'26" (+00'01") | 1000 / 12000 |
| 13 | | 04'27" (+00'02") | 1000 / 13000 |
| 14 | | 04'27" (+00'02") | 1000 / 14000 |
| 15 | | 04'34" (+00'09") | 1000 / 15000 |
| 16 | | 04'34" (+00'09") | 1000 / 16000 |
| 17 | | 04'25" | 1000 / 17000 |
| 18 | | 04'26" (+00'01") | 1000 / 18000 |
| 19 | | 04'41" (+00'16") | 1000 / 19000 |
| 20 | | 04'39" (+00'14") | 1000 / 20000 |
| 21 | | 04'44" (+00'19") | 331 / 20331 |
加速跑17k(p4:35)
久違的濕涼天(氣溫約17度)，練速耐力，原本目標p4:40-35跑15k，實際跑起來大約再快五秒，體感大約五到六成力，算輕鬆好跑，偶爾覺得緊就再放鬆一些，心率大約在160附近是個臨界點，再往上似乎辛苦的感覺就容易出現。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
12月累積里程 :
288.22 km 
mizuno wave rider 25 累積 :
1403.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'04" | 00:07'04" |
| 2 | 06'01" | 00:13'05" |
| 3 | 04'58" | 00:18'03" |
| 4 | 04'34" | 00:22'37" |
| 5 | 04'34" | 00:27'11" |
| 6 | 04'36" | 00:31'47" |
| 7 | 04'26" | 00:36'13" |
| 8 | 04'26" | 00:40'39" |
| 9 | 04'32" | 00:45'11" |
| 10 | 04'32" | 00:49'43" |
| 11 | 04'40" | 00:54'23" |
| 12 | 04'26" | 00:58'49" |
| 13 | 04'28" | 01:03'17" |
| 14 | 04'27" | 01:07'44" |
| 15 | 04'35" | 01:12'19" |
| 16 | 04'34" | 01:16'53" |
| 17 | 04'25" | 01:21'18" |
| 18 | 04'26" | 01:25'44" |
| 19 | 04'42" | 01:30'26" |
| 20 | 04'40" | 01:35'06" |
| 20.3 | 04'43" | 01:36'40" |
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