20.0 km | 01:44:46 | 05:14/km日期: 2014-11-16 10:02 - 地點: 河北 - 天氣: 6度晴 - 平均心率: 159 - 卡路里: 1297 Cal
Pace: 05'43" / 05'28" / 05'14" / 05'07" / 05'10" / 05'24" / 05'46" / 05'35" / 05'30" / 05'14" / 05'16" / 05'07" / 05'07" / 05'04" / 05'12" / 05'06" / 04'55" / 05'03" / 04'56" / 04'47" / 03'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'43" (+00'58") | 1000 / 1000 |
| 2 | | 05'27" (+00'42") | 1000 / 2000 |
| 3 | | 05'13" (+00'28") | 1000 / 3000 |
| 4 | | 05'07" (+00'22") | 1000 / 4000 |
| 5 | | 05'09" (+00'24") | 1000 / 5000 |
| 6 | | 05'24" (+00'39") | 1000 / 6000 |
| 7 | | 05'46" (+01'01") | 1000 / 7000 |
| 8 | | 05'34" (+00'49") | 1000 / 8000 |
| 9 | | 05'30" (+00'45") | 1000 / 9000 |
| 10 | | 05'14" (+00'29") | 1000 / 10000 |
| 11 | | 05'16" (+00'31") | 1000 / 11000 |
| 12 | | 05'06" (+00'21") | 1000 / 12000 |
| 13 | | 05'07" (+00'22") | 1000 / 13000 |
| 14 | | 05'03" (+00'18") | 1000 / 14000 |
| 15 | | 05'11" (+00'26") | 1000 / 15000 |
| 16 | | 05'06" (+00'21") | 1000 / 16000 |
| 17 | | 04'54" (+00'09") | 1000 / 17000 |
| 18 | | 05'03" (+00'18") | 1000 / 18000 |
| 19 | | 04'55" (+00'10") | 1000 / 19000 |
| 20 | | 04'45" | 1000 / 20000 |
| 21 | | 04'38" | 9 / 20009 |
趁中午陽光回暖時出門跑跑。
現在早晚總是零度上下的溫度，只有中午的氣溫稍微溫暖，利用週日唯一的休假日出門跑。
今早喝了咖啡，心跳一直維持在高檔，跑到後面心跳都快爆了，20K收工。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~133 | 65~79% |
| 2:M馬拉松配速區 | 133~150 | 79~89% |
| 3:T乳酸耐力區 | 150~155 | 89~92% |
| 4:A無氧耐力區 | 155~164 | 92~97.5% |
| 5:I最大耗氧區 | 164~169 | 97.5~100% |
| 最大心率為169 點此去設定最大心率 |
11月累積里程 :
205.87 km 
ASICS 虎走 累積 :
1835.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'43" | 00:05'43" |
| 2 | 05'28" | 00:11'11" |
| 3 | 05'14" | 00:16'25" |
| 4 | 05'07" | 00:21'32" |
| 5 | 05'10" | 00:26'42" |
| 6 | 05'24" | 00:32'06" |
| 7 | 05'46" | 00:37'52" |
| 8 | 05'35" | 00:43'27" |
| 9 | 05'30" | 00:48'57" |
| 10 | 05'14" | 00:54'11" |
| 11 | 05'16" | 00:59'27" |
| 12 | 05'07" | 01:04'34" |
| 13 | 05'07" | 01:09'41" |
| 14 | 05'04" | 01:14'45" |
| 15 | 05'12" | 01:19'57" |
| 16 | 05'06" | 01:25'03" |
| 17 | 04'55" | 01:29'58" |
| 18 | 05'03" | 01:35'01" |
| 19 | 04'56" | 01:39'57" |
| 20 | 04'47" | 01:44'44" |
| 20.0 | 03'29" | 01:44'46" |
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