20.0 km | 01:22:33 | 04:07/km日期: 2020-12-03 17:31 - 總爬升: 329 m - 地點: 大華國小外圍 - 天氣: 冷風呼呼吹 - 平均心率: 143 - 卡路里: 1034 Cal - 平均步頻: 190 - 溫度: 24°C - 濕度: 56% - PM2.5: 良好(22)
Pace: 04'16" / 04'15" / 04'14" / 04'07" / 04'08" / 04'11" / 04'11" / 04'07" / 04'11" / 04'07" / 04'09" / 05'47" / 04'09" / 04'06" / 04'02" / 04'01" / 03'59" / 04'02" / 04'21" / 03'59" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'16" (+00'17") | 1000 / 1000 |
| 2 | | 04'14" (+00'15") | 1000 / 2000 |
| 3 | | 04'14" (+00'15") | 1000 / 3000 |
| 4 | | 04'06" (+00'07") | 1000 / 4000 |
| 5 | | 04'08" (+00'09") | 1000 / 5000 |
| 6 | | 04'11" (+00'12") | 1000 / 6000 |
| 7 | | 04'10" (+00'11") | 1000 / 7000 |
| 8 | | 04'06" (+00'07") | 1000 / 8000 |
| 9 | | 04'11" (+00'12") | 1000 / 9000 |
| 10 | | 04'06" (+00'07") | 1000 / 10000 |
| 11 | | 04'09" (+00'10") | 1000 / 11000 |
| 12 | | 04'10" (+00'11") | 1000 / 12000 |
| 13 | | 04'09" (+00'10") | 1000 / 13000 |
| 14 | | 04'05" (+00'06") | 1000 / 14000 |
| 15 | | 04'02" (+00'03") | 1000 / 15000 |
| 16 | | 04'00" (+00'01") | 1000 / 16000 |
| 17 | | 03'59" | 1000 / 17000 |
| 18 | | 04'01" (+00'02") | 1000 / 18000 |
| 19 | | 04'03" (+00'04") | 1000 / 19000 |
| 20 | | 03'59" | 1000 / 20000 |
| 21 | | 03'38" | 22 / 20022 |
十二月開工的訓練，這個月設定目標四百五的里程，今日就來個長距離配速跑，天氣冷冷的跑起來很舒服，速度能維持住不會很喘，順利完成今日課表
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
12月累積里程 :
346.02 km 
ZERPO 天弓 累積 :
796.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'16" | 00:04'16" |
| 2 | 04'15" | 00:08'31" |
| 3 | 04'14" | 00:12'45" |
| 4 | 04'07" | 00:16'52" |
| 5 | 04'08" | 00:21'00" |
| 6 | 04'11" | 00:25'11" |
| 7 | 04'11" | 00:29'22" |
| 8 | 04'07" | 00:33'29" |
| 9 | 04'11" | 00:37'40" |
| 10 | 04'07" | 00:41'47" |
| 11 | 04'09" | 00:45'56" |
| 12 | 05'47" | 00:51'43" |
| 13 | 04'09" | 00:55'52" |
| 14 | 04'06" | 00:59'58" |
| 15 | 04'02" | 01:04'00" |
| 16 | 04'01" | 01:08'01" |
| 17 | 03'59" | 01:12'00" |
| 18 | 04'02" | 01:16'02" |
| 19 | 04'21" | 01:20'23" |
| 20 | 03'59" | 01:24'22" |
| 20.0 | 03'45" | 01:24'27" |
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