16.0 km | 01:49:56 | 06:51/km日期: 2020-12-04 06:01 - 地點: 世運 - 天氣: 小冷 - 平均心率: 164 - 卡路里: 978 Cal - 平均步頻: 176 - 溫度: 20°C - 濕度: 70% - PM2.5: 良好(14)
Pace: 07'04" / 07'01" / 06'56" / 06'52" / 07'15" / 07'00" / 06'55" / 08'30" / 07'01" / 06'52" / 06'56" / 06'53" / 09'19" / 06'37" / 06'34" / 06'26" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'04" (+00'38") | 1000 / 1000 |
| 2 | | 07'00" (+00'34") | 1000 / 2000 |
| 3 | | 06'56" (+00'30") | 1000 / 3000 |
| 4 | | 06'51" (+00'25") | 1000 / 4000 |
| 5 | | 06'53" (+00'27") | 1000 / 5000 |
| 6 | | 07'00" (+00'34") | 1000 / 6000 |
| 7 | | 06'55" (+00'29") | 1000 / 7000 |
| 8 | | 06'59" (+00'33") | 1000 / 8000 |
| 9 | | 07'01" (+00'35") | 1000 / 9000 |
| 10 | | 06'51" (+00'25") | 1000 / 10000 |
| 11 | | 06'55" (+00'29") | 1000 / 11000 |
| 12 | | 06'53" (+00'27") | 1000 / 12000 |
| 13 | | 06'52" (+00'26") | 1000 / 13000 |
| 14 | | 06'36" (+00'10") | 1000 / 14000 |
| 15 | | 06'33" (+00'07") | 1000 / 15000 |
| 16 | | 06'26" | 1000 / 16000 |
| 17 | | 07'03" (+00'37") | 12 / 16012 |
week11
16L done
最長的長跑課表完食
跑完腳微微僵硬 還算舒適
難得的天冷，早上五點半起床
到起跑地做一點暖身才開始課表
7k膠
12k舒跑+水
有照自己預定時間內完成
希望臺北馬順利
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
12月累積里程 :
108.21 km 
Nike Air Zoom Pegasus 37彩虹白 累積 :
603.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'04" | 00:07'04" |
| 2 | 07'01" | 00:14'05" |
| 3 | 06'56" | 00:21'01" |
| 4 | 06'52" | 00:27'53" |
| 5 | 07'15" | 00:35'08" |
| 6 | 07'00" | 00:42'08" |
| 7 | 06'55" | 00:49'03" |
| 8 | 08'30" | 00:57'33" |
| 9 | 07'01" | 01:04'34" |
| 10 | 06'52" | 01:11'26" |
| 11 | 06'56" | 01:18'22" |
| 12 | 06'53" | 01:25'15" |
| 13 | 09'19" | 01:34'34" |
| 14 | 06'37" | 01:41'11" |
| 15 | 06'34" | 01:47'45" |
| 16 | 06'26" | 01:54'11" |
| 16.0 | 05'22" | 01:54'15" |
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