22.0 km | 01:26:52 | 03:56/km日期: 2020-12-13 16:44 - 地點: 學校-河堤 - 天氣: 涼爽 - 平均心率: 155 - 卡路里: 1236 Cal - 平均步頻: 194
Pace: 04'22" / 03'59" / 04'06" / 03'56" / 03'53" / 03'56" / 03'54" / 03'56" / 03'59" / 03'57" / 03'55" / 03'56" / 04'00" / 03'57" / 03'55" / 03'58" / 04'02" / 04'03" / 03'58" / 03'55" / 03'55" / 03'57" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'48" | 1000 / 1000 |
| 2 | | 03'58" (+00'10") | 1000 / 2000 |
| 3 | | 03'59" (+00'11") | 1000 / 3000 |
| 4 | | 03'56" (+00'08") | 1000 / 4000 |
| 5 | | 03'52" (+00'04") | 1000 / 5000 |
| 6 | | 03'55" (+00'07") | 1000 / 6000 |
| 7 | | 03'53" (+00'05") | 1000 / 7000 |
| 8 | | 03'56" (+00'08") | 1000 / 8000 |
| 9 | | 03'59" (+00'11") | 1000 / 9000 |
| 10 | | 03'56" (+00'08") | 1000 / 10000 |
| 11 | | 03'55" (+00'07") | 1000 / 11000 |
| 12 | | 03'55" (+00'07") | 1000 / 12000 |
| 13 | | 03'59" (+00'11") | 1000 / 13000 |
| 14 | | 03'57" (+00'09") | 1000 / 14000 |
| 15 | | 03'55" (+00'07") | 1000 / 15000 |
| 16 | | 03'57" (+00'09") | 1000 / 16000 |
| 17 | | 04'01" (+00'13") | 1000 / 17000 |
| 18 | | 04'02" (+00'14") | 1000 / 18000 |
| 19 | | 03'58" (+00'10") | 1000 / 19000 |
| 20 | | 03'55" (+00'07") | 1000 / 20000 |
| 21 | | 03'55" (+00'07") | 1000 / 21000 |
| 22 | | 03'56" (+00'08") | 1000 / 22000 |
| 23 | | 03'36" | 14 / 22014 |
今日的訓練以M配來做進行，前半段里程還配的很順，後半段有點疲勞，但還是維持住4分速內的配速前進，結束訓練後有點無力，還是做完收操結束訓練，明天開始又是一連串的長訓，期待下個月高雄馬能順利達標💪😊
| 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 
Nike Zoom Pegasus Turbo 2 累積 :
1052.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'22" | 00:04'22" |
| 2 | 03'59" | 00:08'21" |
| 3 | 04'06" | 00:12'27" |
| 4 | 03'56" | 00:16'23" |
| 5 | 03'53" | 00:20'16" |
| 6 | 03'56" | 00:24'12" |
| 7 | 03'54" | 00:28'06" |
| 8 | 03'56" | 00:32'02" |
| 9 | 03'59" | 00:36'01" |
| 10 | 03'57" | 00:39'58" |
| 11 | 03'55" | 00:43'53" |
| 12 | 03'56" | 00:47'49" |
| 13 | 04'00" | 00:51'49" |
| 14 | 03'57" | 00:55'46" |
| 15 | 03'55" | 00:59'41" |
| 16 | 03'58" | 01:03'39" |
| 17 | 04'02" | 01:07'41" |
| 18 | 04'03" | 01:11'44" |
| 19 | 03'58" | 01:15'42" |
| 20 | 03'55" | 01:19'37" |
| 21 | 03'55" | 01:23'32" |
| 22 | 03'57" | 01:27'29" |
| 22.0 | 03'22" | 01:27'32" |
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