20.5 km | 01:43:58 | 05:04/km日期: 2022-11-18 05:54 - 平均心率: 148 - 卡路里: 1227 Cal - 平均步頻: 176 - 溫度: 24°C - 濕度: 87%
Pace: 07'45" / 06'09" / 05'57" / 04'03" / 05'20" / 05'27" / 04'34" / 04'43" / 06'06" / 03'52" / 05'23" / 05'21" / 03'49" / 05'45" / 04'38" / 04'37" / 05'10" / 04'32" / 04'36" / 04'43" / 04'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'53" (+04'05") | 183 / 183 |
| 2 | | 06'21" (+02'33") | 1000 / 1183 |
| 3 | | 05'53" (+02'05") | 1000 / 2183 |
| 4 | | 06'22" (+02'34") | 759 / 2942 |
| 5 | | 04'09" (+00'21") | 398 / 3340 |
| 6 | | 03'58" (+00'10") | 405 / 3746 |
| 7 | | 04'03" (+00'15") | 399 / 4145 |
| 8 | | 12'12" (+08'24") | 158 / 4304 |
| 9 | | 04'01" (+00'13") | 400 / 4704 |
| 10 | | 03'56" (+00'08") | 409 / 5114 |
| 11 | | 04'00" (+00'12") | 400 / 5515 |
| 12 | | 11'52" (+08'04") | 172 / 5687 |
| 13 | | 04'07" (+00'19") | 396 / 6083 |
| 14 | | 03'51" (+00'03") | 413 / 6497 |
| 15 | | 03'54" (+00'06") | 403 / 6900 |
| 16 | | 12'25" (+08'37") | 173 / 7074 |
| 17 | | 04'03" (+00'15") | 397 / 7471 |
| 18 | | 03'48" | 418 / 7889 |
| 19 | | 03'53" (+00'05") | 410 / 8300 |
| 20 | | 13'00" (+09'12") | 149 / 8450 |
| 21 | | 03'55" (+00'07") | 395 / 8845 |
| 22 | | 10'57" (+07'09") | 122 / 8967 |
| 23 | | 03'54" (+00'06") | 405 / 9373 |
| 24 | | 03'48" | 421 / 9795 |
| 25 | | 03'49" (+00'01") | 413 / 10208 |
| 26 | | 13'47" (+09'59") | 150 / 10358 |
| 27 | | 04'01" (+00'13") | 399 / 10758 |
| 28 | | 03'48" | 402 / 11161 |
| 29 | | 03'54" (+00'06") | 415 / 11577 |
| 30 | | 12'14" (+08'26") | 170 / 11748 |
| 31 | | 03'57" (+00'09") | 409 / 12157 |
| 32 | | 03'55" (+00'07") | 412 / 12570 |
| 33 | | 03'48" | 420 / 12990 |
| 34 | | 12'26" (+08'38") | 132 / 13123 |
| 35 | | 04'44" (+00'56") | 454 / 13577 |
| 36 | | 04'32" (+00'44") | 433 / 14010 |
| 37 | | 04'30" (+00'42") | 429 / 14440 |
| 38 | | 04'40" (+00'52") | 423 / 14864 |
| 39 | | 04'42" (+00'54") | 418 / 15283 |
| 40 | | 04'36" (+00'48") | 448 / 15731 |
| 41 | | 04'38" (+00'50") | 409 / 16141 |
| 42 | | 12'44" (+08'56") | 58 / 16199 |
| 43 | | 04'49" (+01'01") | 431 / 16630 |
| 44 | | 04'29" (+00'41") | 437 / 17068 |
| 45 | | 04'37" (+00'49") | 431 / 17500 |
| 46 | | 04'35" (+00'47") | 437 / 17938 |
| 47 | | 04'34" (+00'46") | 437 / 18375 |
| 48 | | 04'32" (+00'44") | 438 / 18814 |
| 49 | | 04'38" (+00'50") | 861 / 19676 |
| 50 | | 05'03" (+01'15") | 420 / 20097 |
| 51 | | 04'57" (+01'09") | 414 / 20511 |
速度課表，1.2k*7每圈配96"(走休2')，結束後加3k(p4:35)二趟，天氣不冷不熱，跑起來算舒服，不過小毛巾還是搾出一堆汗～
99 96 97
96 96 96
98 95 94
96 95 95
93(重跑)
95 96 94
96 92 97
97 97 95
| 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 :
367.96 km 
Mizuno 皇速WAVE EMPEROR3 累積 :
2460.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'45" | 00:07'45" |
| 2 | 06'09" | 00:13'54" |
| 3 | 05'57" | 00:19'51" |
| 4 | 04'03" | 00:23'54" |
| 5 | 05'20" | 00:29'14" |
| 6 | 05'27" | 00:34'41" |
| 7 | 04'34" | 00:39'15" |
| 8 | 04'43" | 00:43'58" |
| 9 | 06'06" | 00:50'04" |
| 10 | 03'52" | 00:53'56" |
| 11 | 05'23" | 00:59'19" |
| 12 | 05'21" | 01:04'40" |
| 13 | 03'49" | 01:08'29" |
| 14 | 05'45" | 01:14'14" |
| 15 | 04'38" | 01:18'52" |
| 16 | 04'37" | 01:23'29" |
| 17 | 05'10" | 01:28'39" |
| 18 | 04'32" | 01:33'11" |
| 19 | 04'36" | 01:37'47" |
| 20 | 04'43" | 01:42'30" |
| 20.5 | 04'59" | 01:45'03" |
20427.3 km | 
440.1 km
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