21.1 km | 01:19:40 | 03:46/km日期: 2020-11-08 17:15 - 地點: 國小-河堤-和發園區 - 天氣: 涼爽 - 平均心率: 161 - 卡路里: 1166 Cal - 平均步頻: 192 - 溫度: 27°C - 濕度: 70% - PM2.5: 良好(25)
Pace: 04'34" / 03'47" / 03'55" / 03'44" / 03'46" / 03'45" / 03'45" / 03'46" / 03'49" / 03'46" / 03'53" / 03'51" / 03'55" / 03'51" / 03'47" / 03'47" / 03'43" / 03'44" / 03'44" / 03'46" / 03'34" / 03'27" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'44" (+00'10") | 1000 / 1000 |
| 2 | | 03'47" (+00'13") | 1000 / 2000 |
| 3 | | 03'44" (+00'10") | 1000 / 3000 |
| 4 | | 03'44" (+00'10") | 1000 / 4000 |
| 5 | | 03'45" (+00'11") | 1000 / 5000 |
| 6 | | 03'44" (+00'10") | 1000 / 6000 |
| 7 | | 03'45" (+00'11") | 1000 / 7000 |
| 8 | | 03'45" (+00'11") | 1000 / 8000 |
| 9 | | 03'48" (+00'14") | 1000 / 9000 |
| 10 | | 03'45" (+00'11") | 1000 / 10000 |
| 11 | | 03'53" (+00'19") | 1000 / 11000 |
| 12 | | 03'51" (+00'17") | 1000 / 12000 |
| 13 | | 03'54" (+00'20") | 1000 / 13000 |
| 14 | | 03'51" (+00'17") | 1000 / 14000 |
| 15 | | 03'46" (+00'12") | 1000 / 15000 |
| 16 | | 03'46" (+00'12") | 1000 / 16000 |
| 17 | | 03'43" (+00'09") | 1000 / 17000 |
| 18 | | 03'43" (+00'09") | 1000 / 18000 |
| 19 | | 03'44" (+00'10") | 1000 / 19000 |
| 20 | | 03'45" (+00'11") | 1000 / 20000 |
| 21 | | 03'34" | 1000 / 21000 |
| 22 | | 03'29" | 130 / 21130 |
今日訓練自測21公里，隨著下星期的賽事愈來愈接近，今日來個強度訓練，今日的天氣跑起來很舒服不自覺地速度都能維持住，最後完成自測的21公里小破自己pb😄
| 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 |
11月累積里程 :
380.93 km 
NIKE Alphafly Next% 累積 :
775.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'34" | 00:04'34" |
| 2 | 03'47" | 00:08'21" |
| 3 | 03'55" | 00:12'16" |
| 4 | 03'44" | 00:16'00" |
| 5 | 03'46" | 00:19'46" |
| 6 | 03'45" | 00:23'31" |
| 7 | 03'45" | 00:27'16" |
| 8 | 03'46" | 00:31'02" |
| 9 | 03'49" | 00:34'51" |
| 10 | 03'46" | 00:38'37" |
| 11 | 03'53" | 00:42'30" |
| 12 | 03'51" | 00:46'21" |
| 13 | 03'55" | 00:50'16" |
| 14 | 03'51" | 00:54'07" |
| 15 | 03'47" | 00:57'54" |
| 16 | 03'47" | 01:01'41" |
| 17 | 03'43" | 01:05'24" |
| 18 | 03'44" | 01:09'08" |
| 19 | 03'44" | 01:12'52" |
| 20 | 03'46" | 01:16'38" |
| 21 | 03'34" | 01:20'12" |
| 21.1 | 03'26" | 01:20'39" |
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