18.2 km | 01:29:55 | 04:56/km日期: 2020-11-03 05:58 - 平均心率: 152 - 卡路里: 1050 Cal - 平均步頻: 180 - 溫度: 21°C - 濕度: 94% - PM2.5: 良好(9)
Pace: 06'40" / 05'50" / 05'17" / 05'03" / 04'48" / 04'41" / 04'43" / 04'47" / 04'42" / 04'49" / 04'40" / 04'47" / 04'42" / 04'50" / 04'35" / 04'34" / 04'43" / 04'43" / 04'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'45" (+02'12") | 1000 / 1000 |
| 2 | | 05'49" (+01'16") | 1000 / 2000 |
| 3 | | 05'16" (+00'43") | 1000 / 3000 |
| 4 | | 05'02" (+00'29") | 1000 / 4000 |
| 5 | | 04'48" (+00'15") | 1000 / 5000 |
| 6 | | 04'41" (+00'08") | 1000 / 6000 |
| 7 | | 04'42" (+00'09") | 1000 / 7000 |
| 8 | | 04'46" (+00'13") | 1000 / 8000 |
| 9 | | 04'42" (+00'09") | 1000 / 9000 |
| 10 | | 04'49" (+00'16") | 1000 / 10000 |
| 11 | | 04'40" (+00'07") | 1000 / 11000 |
| 12 | | 04'46" (+00'13") | 1000 / 12000 |
| 13 | | 04'42" (+00'09") | 1000 / 13000 |
| 14 | | 04'49" (+00'16") | 1000 / 14000 |
| 15 | | 04'35" (+00'02") | 1000 / 15000 |
| 16 | | 04'33" | 1000 / 16000 |
| 17 | | 04'43" (+00'10") | 1000 / 17000 |
| 18 | | 04'42" (+00'09") | 1000 / 18000 |
| 19 | | 04'29" | 214 / 18214 |
天氣微涼，目標15K可以配速跑到4:45，體感大約是輕鬆跑的上限邊緣遊走，70'時在不太使力的狀態下，配速可達4:35，大約持續10'，之後再回檔休息，這個狀態大約是乳酸閾的上限，但體感是偏向輕鬆的．p.s前15'發現心率跳到180，趕緊把手俵再戴緊一格，心律就下降了，原來手錶真的要戴很緊～
| 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 |
11月累積里程 :
425.70 km 
Nike Zoom Fly FK 累積 :
1952.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'40" | 00:06'40" |
| 2 | 05'50" | 00:12'30" |
| 3 | 05'17" | 00:17'47" |
| 4 | 05'03" | 00:22'50" |
| 5 | 04'48" | 00:27'38" |
| 6 | 04'41" | 00:32'19" |
| 7 | 04'43" | 00:37'02" |
| 8 | 04'47" | 00:41'49" |
| 9 | 04'42" | 00:46'31" |
| 10 | 04'49" | 00:51'20" |
| 11 | 04'40" | 00:56'00" |
| 12 | 04'47" | 01:00'47" |
| 13 | 04'42" | 01:05'29" |
| 14 | 04'50" | 01:10'19" |
| 15 | 04'35" | 01:14'54" |
| 16 | 04'34" | 01:19'28" |
| 17 | 04'43" | 01:24'11" |
| 18 | 04'43" | 01:28'54" |
| 18.2 | 04'30" | 01:29'52" |
20432.8 km | 
447.0 km
ricky tseng 說推
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