20.0 km | 01:41:34 | 05:04/km日期: 2014-12-11 06:20 - 地點: 家-大稻埕-社子島 - 平均心率: 145 - 卡路里: 1135 Cal
Pace: 00'05" / 02'39" / 05'23" / 05'59" / 06'16" / 04'55" / 04'59" / 04'54" / 04'49" / 04'55" / 04'12" / 04'15" / 04'18" / 04'14" / 05'44" / 06'03" / 07'00" / 06'00" / 05'21" / 05'20" / 03'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'11" (+00'59") | 1000 / 1000 |
| 2 | | 05'04" (+00'52") | 1000 / 2000 |
| 3 | | 05'21" (+01'09") | 1000 / 3000 |
| 4 | | 06'00" (+01'48") | 1000 / 4000 |
| 5 | | 05'11" (+00'59") | 1000 / 5000 |
| 6 | | 04'55" (+00'43") | 1000 / 6000 |
| 7 | | 04'58" (+00'46") | 1000 / 7000 |
| 8 | | 04'54" (+00'42") | 1000 / 8000 |
| 9 | | 04'48" (+00'36") | 1000 / 9000 |
| 10 | | 04'54" (+00'42") | 1000 / 10000 |
| 11 | | 04'12" | 1000 / 11000 |
| 12 | | 04'15" (+00'03") | 1000 / 12000 |
| 13 | | 04'17" (+00'05") | 1000 / 13000 |
| 14 | | 04'15" (+00'03") | 1000 / 14000 |
| 15 | | 05'43" (+01'31") | 1000 / 15000 |
| 16 | | 05'31" (+01'19") | 1000 / 16000 |
| 17 | | 05'41" (+01'29") | 1000 / 17000 |
| 18 | | 05'35" (+01'23") | 1000 / 18000 |
| 19 | | 05'20" (+01'08") | 1000 / 19000 |
| 20 | | 05'16" (+01'04") | 1000 / 20000 |
| 21 | | 03'42" | 18 / 20018 |
本來應該跑3k x 3 Tempo run , 熱身後感覺狀況差心跳比平常高了約五下,速度無法自然出來,只好變成輕鬆跑,回程試著加速只能到4:15上下不勉強順著感覺衝個4k就好,衝完緩跑竟然有想吐的感覺.....慢慢緩跑回家
| 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 : 226.54 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 00'05" | 00:00'05" |
| 2 | 02'39" | 00:02'44" |
| 3 | 05'23" | 00:08'07" |
| 4 | 05'59" | 00:14'06" |
| 5 | 06'16" | 00:20'22" |
| 6 | 04'55" | 00:25'17" |
| 7 | 04'59" | 00:30'16" |
| 8 | 04'54" | 00:35'10" |
| 9 | 04'49" | 00:39'59" |
| 10 | 04'55" | 00:44'54" |
| 11 | 04'12" | 00:49'06" |
| 12 | 04'15" | 00:53'21" |
| 13 | 04'18" | 00:57'39" |
| 14 | 04'14" | 01:01'53" |
| 15 | 05'44" | 01:07'37" |
| 16 | 06'03" | 01:13'40" |
| 17 | 07'00" | 01:20'40" |
| 18 | 06'00" | 01:26'40" |
| 19 | 05'21" | 01:32'01" |
| 20 | 05'20" | 01:37'21" |
| 20.0 | 03'33" | 01:37'25" |
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