21.0 km | 02:19:06 | 06:37/km日期: 2016-11-26 06:45 - 平均心率: 156 - 卡路里: 1092 Cal - 平均步頻: 174 - 溫度: 23°C - 濕度: 73%
Pace: 06'01" / 05'50" / 05'35" / 05'37" / 05'44" / 05'45" / 05'45" / 05'52" / 05'53" / 05'52" / 08'38" / 06'33" / 06'32" / 06'30" / 06'29" / 09'53" / 06'41" / 06'25" / 08'04" / 07'08" / 08'12" / 13'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'01" (+00'26") | 1000 / 1000 |
| 2 | | 05'49" (+00'14") | 1000 / 2000 |
| 3 | | 05'35" | 1000 / 3000 |
| 4 | | 05'36" (+00'01") | 1000 / 4000 |
| 5 | | 05'43" (+00'08") | 1000 / 5000 |
| 6 | | 05'45" (+00'10") | 1000 / 6000 |
| 7 | | 05'45" (+00'10") | 1000 / 7000 |
| 8 | | 05'51" (+00'16") | 1000 / 8000 |
| 9 | | 05'52" (+00'17") | 1000 / 9000 |
| 10 | | 05'51" (+00'16") | 1000 / 10000 |
| 11 | | 08'38" (+03'03") | 1000 / 11000 |
| 12 | | 06'33" (+00'58") | 1000 / 12000 |
| 13 | | 06'30" (+00'55") | 1000 / 13000 |
| 14 | | 06'30" (+00'55") | 1000 / 14000 |
| 15 | | 06'29" (+00'54") | 1000 / 15000 |
| 16 | | 09'53" (+04'18") | 1000 / 16000 |
| 17 | | 06'41" (+01'06") | 1000 / 17000 |
| 18 | | 06'24" (+00'49") | 1000 / 18000 |
| 19 | | 08'03" (+02'28") | 1000 / 19000 |
| 20 | | 07'07" (+01'32") | 1000 / 20000 |
| 21 | | 08'12" (+02'37") | 1000 / 21000 |
| 22 | | 09'31" (+03'56") | 13 / 21013 |
衝10K、休息，跑5K、休息，再慢慢走跑5K，這個月跑預定170K跑量達標，剩下來幾天如果還繼續跑就是跑步紅利了！為自己加油，朝200K邁進！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~130 | 65~79% |
| 2:M馬拉松配速區 | 130~146 | 79~89% |
| 3:T乳酸耐力區 | 146~151 | 89~92% |
| 4:A無氧耐力區 | 151~160 | 92~97.5% |
| 5:I最大耗氧區 | 160~165 | 97.5~100% |
| 最大心率為165 點此去設定最大心率 |
11月累積里程 : 202.57 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'01" | 00:06'01" |
| 2 | 05'50" | 00:11'51" |
| 3 | 05'35" | 00:17'26" |
| 4 | 05'37" | 00:23'03" |
| 5 | 05'44" | 00:28'47" |
| 6 | 05'45" | 00:34'32" |
| 7 | 05'45" | 00:40'17" |
| 8 | 05'52" | 00:46'09" |
| 9 | 05'53" | 00:52'02" |
| 10 | 05'52" | 00:57'54" |
| 11 | 08'38" | 01:06'32" |
| 12 | 06'33" | 01:13'05" |
| 13 | 06'32" | 01:19'37" |
| 14 | 06'30" | 01:26'07" |
| 15 | 06'29" | 01:32'36" |
| 16 | 09'53" | 01:42'29" |
| 17 | 06'41" | 01:49'10" |
| 18 | 06'25" | 01:55'35" |
| 19 | 08'04" | 02:03'39" |
| 20 | 07'08" | 02:10'47" |
| 21 | 08'12" | 02:18'59" |
| 21.0 | 10'13" | 02:19'07" |
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