12.4 km | 01:01:22 | 04:57/km日期: 2019-02-12 22:04 - 地點: 國立清華大學南大校區 - 天氣: 溼度高 - 平均心率: 161 - 卡路里: 761 Cal - 平均步頻: 180 - 溫度: 19°C - 濕度: 87% - PM2.5: 良好(13)
Pace: 04'37" / 05'12" / 04'44" / 05'05" / 04'45" / 05'05" / 04'53" / 04'51" / 05'02" / 04'43" / 05'14" / 04'36" / 06'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'41" (+00'19") | 406 / 406 |
| 2 | | 04'32" (+00'10") | 409 / 816 |
| 3 | | 04'39" (+00'17") | 405 / 1221 |
| 4 | | 04'33" (+00'11") | 404 / 1626 |
| 5 | | 06'17" (+01'55") | 413 / 2040 |
| 6 | | 04'44" (+00'22") | 403 / 2443 |
| 7 | | 04'37" (+00'15") | 408 / 2852 |
| 8 | | 04'35" (+00'13") | 409 / 3261 |
| 9 | | 04'29" (+00'07") | 408 / 3670 |
| 10 | | 06'07" (+01'45") | 415 / 4086 |
| 11 | | 04'39" (+00'17") | 415 / 4501 |
| 12 | | 04'42" (+00'20") | 413 / 4915 |
| 13 | | 04'33" (+00'11") | 412 / 5327 |
| 14 | | 04'32" (+00'10") | 409 / 5737 |
| 15 | | 06'28" (+02'06") | 418 / 6156 |
| 16 | | 04'38" (+00'16") | 413 / 6569 |
| 17 | | 04'30" (+00'08") | 416 / 6986 |
| 18 | | 04'36" (+00'14") | 412 / 7398 |
| 19 | | 04'22" | 421 / 7820 |
| 20 | | 06'24" (+02'02") | 423 / 8244 |
| 21 | | 04'38" (+00'16") | 408 / 8652 |
| 22 | | 04'30" (+00'08") | 416 / 9068 |
| 23 | | 04'32" (+00'10") | 414 / 9483 |
| 24 | | 04'30" (+00'08") | 410 / 9893 |
| 25 | | 06'35" (+02'13") | 415 / 10309 |
| 26 | | 04'38" (+00'16") | 410 / 10719 |
| 27 | | 04'34" (+00'12") | 410 / 11130 |
| 28 | | 04'29" (+00'07") | 416 / 11546 |
| 29 | | 04'24" (+00'02") | 414 / 11961 |
| 30 | | 07'05" (+02'43") | 405 / 12367 |
Mile x 6, target pace 4:46(1:54/400m), R 400m
春節期間完全沒跑速度課表，吃好睡好，即使也跑了超過80km，還是覺得沒什麼累到，所以今天久違的間歇算是滿血狀態在跑，不過第一次跑這個週期的strength配速，還抓不太到感覺，有點忽快忽慢的。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
2月累積里程 :
314.97 km 
MIZUNO WAVE INSPIRE 14 SW 累積 :
1216.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'37" | 00:04'37" |
| 2 | 05'12" | 00:09'49" |
| 3 | 04'44" | 00:14'33" |
| 4 | 05'05" | 00:19'38" |
| 5 | 04'45" | 00:24'23" |
| 6 | 05'05" | 00:29'28" |
| 7 | 04'53" | 00:34'21" |
| 8 | 04'51" | 00:39'12" |
| 9 | 05'02" | 00:44'14" |
| 10 | 04'43" | 00:48'57" |
| 11 | 05'14" | 00:54'11" |
| 12 | 04'36" | 00:58'47" |
| 12.4 | 07'02" | 01:01'22" |
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