18.8 km | 01:43:22 | 05:30/km日期: 2017-12-06 16:28 - 天氣: 冷 - 平均心率: 152 - 卡路里: 744 Cal - 平均步頻: 196 - 溫度: 20°C - 濕度: 70% - PM2.5: 不佳(54)
Pace: 05'19" / 05'33" / 05'20" / 05'13" / 05'45" / 04'57" / 04'56" / 05'30" / 04'42" / 04'47" / 05'38" / 05'48" / 06'00" / 05'33" / 05'27" / 05'33" / 06'00" / 06'20" / 06'56" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'19" (+01'16") | 1000 / 1000 |
| 2 | | 05'32" (+01'29") | 1000 / 2000 |
| 3 | | 05'20" (+01'17") | 1000 / 3000 |
| 4 | | 05'12" (+01'09") | 1000 / 4000 |
| 5 | | 05'18" (+01'15") | 1000 / 5000 |
| 6 | | 04'57" (+00'54") | 1000 / 6000 |
| 7 | | 04'53" (+00'50") | 1000 / 7000 |
| 8 | | 04'15" (+00'12") | 165 / 7165 |
| 9 | | 04'10" (+00'07") | 409 / 7575 |
| 10 | | 07'09" (+03'06") | 416 / 7992 |
| 11 | | 04'05" (+00'02") | 818 / 8810 |
| 12 | | 07'24" (+03'21") | 421 / 9232 |
| 13 | | 04'03" | 824 / 10056 |
| 14 | | 07'57" (+03'54") | 402 / 10459 |
| 15 | | 04'04" (+00'01") | 812 / 11271 |
| 16 | | 08'13" (+04'10") | 408 / 11680 |
| 17 | | 04'07" (+00'04") | 805 / 12486 |
| 18 | | 08'36" (+04'33") | 413 / 12900 |
| 19 | | 04'07" (+00'04") | 805 / 13705 |
| 20 | | 08'27" (+04'24") | 409 / 14114 |
| 21 | | 04'08" (+00'05") | 806 / 14920 |
| 22 | | 12'42" (+08'39") | 274 / 15195 |
| 23 | | 04'09" (+00'06") | 809 / 16005 |
| 24 | | 08'42" (+04'39") | 406 / 16411 |
| 25 | | 04'11" (+00'08") | 815 / 17226 |
| 26 | | 09'26" (+05'23") | 398 / 17625 |
| 27 | | 04'11" (+00'08") | 809 / 18435 |
| 28 | | 10'21" (+06'18") | 357 / 18792 |
前面6k暖身⋯
亞索800十趟，3＂20，3＂20，
3＂20，3＂18，3＂19，3＂19，
3＂20，3＂22，3＂25，3＂23
終於完成十趟，但後面速度慢了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
12月累積里程 : 364.47 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'33" | 00:10'52" |
| 3 | 05'20" | 00:16'12" |
| 4 | 05'13" | 00:21'25" |
| 5 | 05'45" | 00:27'10" |
| 6 | 04'57" | 00:32'07" |
| 7 | 04'56" | 00:37'03" |
| 8 | 05'30" | 00:42'33" |
| 9 | 04'42" | 00:47'15" |
| 10 | 04'47" | 00:52'02" |
| 11 | 05'38" | 00:57'40" |
| 12 | 05'48" | 01:03'28" |
| 13 | 06'00" | 01:09'28" |
| 14 | 05'33" | 01:15'01" |
| 15 | 05'27" | 01:20'28" |
| 16 | 05'33" | 01:26'01" |
| 17 | 06'00" | 01:32'01" |
| 18 | 06'20" | 01:38'21" |
| 18.8 | 06'55" | 01:43'50" |
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