25.1 km | 03:26:04 | 08:12/km日期: 2024-12-28 04:57 - 總爬升: 334 m - 地點: 竹東+內灣 - 天氣: 冷 - 平均心率: 160 - 卡路里: 1627 Cal - 總步數: 32594 - 平均步頻: 158 - 平均步幅: 77 cm - 溫度: 14°C - 濕度: 79.1
Pace: 09'20" / 06'51" / 06'49" / 06'17" / 06'04" / 06'18" / 06'43" / 07'01" / 06'21" / 06'30" / 07'06" / 10'58" / 13'35" / 11'46" / 07'48" / 06'41" / 06'20" / 06'54" / 08'32" / 07'44" / 08'31" / 06'03" / 09'28" / 07'37" / 10'55" / 69'36" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 10'35" (+04'31") | 1001 / 1001 | 120 / 78 |
| 2 | | 06'50" (+00'46") | 1001 / 2002 | 187 / 77 |
| 3 | | 06'44" (+00'40") | 1002 / 3005 | 189 / 78 |
| 4 | | 06'08" (+00'04") | 1001 / 4006 | 191 / 85 |
| 5 | | 06'15" (+00'11") | 1001 / 5007 | 190 / 83 |
| 6 | | 06'21" (+00'17") | 1002 / 6009 | 188 / 83 |
| 7 | | 06'56" (+00'52") | 1000 / 7010 | 188 / 76 |
| 8 | | 07'07" (+01'03") | 1000 / 8011 | 180 / 77 |
| 9 | | 06'04" | 1000 / 9011 | 190 / 86 |
| 10 | | 06'48" (+00'44") | 1000 / 10011 | 188 / 77 |
| 11 | | 06'57" (+00'53") | 1001 / 11012 | 181 / 79 |
| 12 | | 13'36" (+07'32") | 1000 / 12012 | 121 / 60 |
| 13 | | 14'13" (+08'09") | 1000 / 13012 | 111 / 63 |
| 14 | | 09'27" (+03'23") | 1001 / 14014 | 138 / 76 |
| 15 | | 07'29" (+01'25") | 1000 / 15015 | 162 / 82 |
| 16 | | 06'50" (+00'46") | 1001 / 16016 | 175 / 83 |
| 17 | | 06'36" (+00'32") | 1000 / 17016 | 186 / 81 |
| 18 | | 08'38" (+02'34") | 1002 / 18019 | 151 / 76 |
| 19 | | 06'40" (+00'36") | 1001 / 19021 | 181 / 82 |
| 20 | | 09'24" (+03'20") | 1000 / 20021 | 161 / 65 |
| 21 | | 06'57" (+00'53") | 1000 / 21021 | 168 / 85 |
| 22 | | 06'08" (+00'04") | 1000 / 22022 | 190 / 85 |
| 23 | | 10'51" (+04'47") | 1000 / 23023 | 142 / 64 |
| 24 | | 06'31" (+00'27") | 1000 / 24024 | 186 / 82 |
| 25 | | 14'24" (+08'20") | 1000 / 25024 | 95 / 72 |
| 26 | | 13'30" (+07'26") | 87 / 25111 | 106 / 69 |
週六與Joe內灣旅跑，到內灣大約六點20，天還暗暗的。到小7買熱咖啡，邊走路邊過內灣吊橋，之後走古道接回到永豐橋。回到竹東已經八點半，之後買早餐去，買了無名小籠包。
之後到竹東市場買菜，以及買炸菜+水煎包+韭菜蛋餅。
晚餐是pizza。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
12月累積里程 :
368.40 km 
MW Watch 上傳 | 1 month ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 09'20" | 00:09'20" |
| 2 | 06'51" | 00:16'11" |
| 3 | 06'49" | 00:23'00" |
| 4 | 06'17" | 00:29'17" |
| 5 | 06'04" | 00:35'21" |
| 6 | 06'18" | 00:41'39" |
| 7 | 06'43" | 00:48'22" |
| 8 | 07'01" | 00:55'23" |
| 9 | 06'21" | 01:01'44" |
| 10 | 06'30" | 01:08'14" |
| 11 | 07'06" | 01:15'20" |
| 12 | 10'58" | 01:26'18" |
| 13 | 13'35" | 01:39'53" |
| 14 | 11'46" | 01:51'39" |
| 15 | 07'48" | 01:59'27" |
| 16 | 06'41" | 02:06'08" |
| 17 | 06'20" | 02:12'28" |
| 18 | 06'54" | 02:19'22" |
| 19 | 08'32" | 02:27'54" |
| 20 | 07'44" | 02:35'38" |
| 21 | 08'31" | 02:44'09" |
| 22 | 06'03" | 02:50'12" |
| 23 | 09'28" | 02:59'40" |
| 24 | 07'37" | 03:07'17" |
| 25 | 10'55" | 03:18'12" |
| 25.1 | 69'25" | 03:26'04" |
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