21.2 km | 01:54:16 | 05:23/km日期: 2020-12-10 05:17 - 總爬升: 209 m - 平均心率: 146 - 卡路里: 991 Cal - 平均步頻: 178 - 溫度: 20°C - 濕度: 98% - PM2.5: 良好(2)
Pace: 05'22" / 05'21" / 05'22" / 05'24" / 05'26" / 05'26" / 05'22" / 05'23" / 05'17" / 05'32" / 05'20" / 05'27" / 05'19" / 05'24" / 05'20" / 05'19" / 05'22" / 05'22" / 05'24" / 05'15" / 05'37" / 05'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'22" (+01'30") | 1000 / 1000 |
| 2 | | 05'21" (+01'29") | 1000 / 2000 |
| 3 | | 05'21" (+01'29") | 1000 / 3000 |
| 4 | | 05'24" (+01'32") | 1000 / 4000 |
| 5 | | 05'26" (+01'34") | 1000 / 5000 |
| 6 | | 05'26" (+01'34") | 1000 / 6000 |
| 7 | | 05'22" (+01'30") | 1000 / 7000 |
| 8 | | 05'22" (+01'30") | 1000 / 8000 |
| 9 | | 05'17" (+01'25") | 1000 / 9000 |
| 10 | | 05'31" (+01'39") | 1000 / 10000 |
| 11 | | 05'19" (+01'27") | 1000 / 11000 |
| 12 | | 05'27" (+01'35") | 1000 / 12000 |
| 13 | | 05'18" (+01'26") | 1000 / 13000 |
| 14 | | 05'24" (+01'32") | 1000 / 14000 |
| 15 | | 05'19" (+01'27") | 1000 / 15000 |
| 16 | | 05'19" (+01'27") | 1000 / 16000 |
| 17 | | 05'21" (+01'29") | 1000 / 17000 |
| 18 | | 05'22" (+01'30") | 1000 / 18000 |
| 19 | | 05'29" (+01'37") | 579 / 18579 |
| 20 | | 05'38" (+01'46") | 22 / 18601 |
| 21 | | 04'45" (+00'53") | 100 / 18701 |
| 22 | | 05'38" (+01'46") | 100 / 18801 |
| 23 | | 04'09" (+00'17") | 100 / 18901 |
| 24 | | 06'12" (+02'20") | 100 / 19001 |
| 25 | | 03'58" (+00'06") | 100 / 19101 |
| 26 | | 06'15" (+02'23") | 100 / 19201 |
| 27 | | 03'56" (+00'04") | 100 / 19301 |
| 28 | | 06'20" (+02'28") | 100 / 19401 |
| 29 | | 03'52" | 100 / 19501 |
| 30 | | 06'55" (+03'03") | 100 / 19601 |
| 31 | | 03'52" | 100 / 19701 |
| 32 | | 06'34" (+02'42") | 100 / 19801 |
| 33 | | 04'03" (+00'11") | 100 / 19901 |
| 34 | | 06'40" (+02'48") | 100 / 20001 |
| 35 | | 03'52" | 100 / 20101 |
| 36 | | 04'56" (+01'04") | 100 / 20201 |
| 37 | | 05'48" (+01'56") | 100 / 20301 |
| 38 | | 07'03" (+03'11") | 100 / 20401 |
| 39 | | 04'00" (+00'08") | 100 / 20501 |
| 40 | | 05'11" (+01'19") | 100 / 20601 |
| 41 | | 06'01" (+02'09") | 619 / 21221 |
12/10
W3D4: 100' jog P”5:40-5:20+100m*10 P"80-90% r100m 75"
八里河濱執行課表, 愈往出海口雨勢愈大；今天專注在呼吸和擺手的配合, 跑的太專注, 體感太好就容易小超速(9K, 11K, 13K, 15K,16K) ；加速跑第9趟遇到跑友打招呼, 忘了要加速
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 131~159 | 65~79% |
| 2:M馬拉松配速區 | 159~179 | 79~89% |
| 3:T乳酸耐力區 | 179~185 | 89~92% |
| 4:A無氧耐力區 | 185~196 | 92~97.5% |
| 5:I最大耗氧區 | 196~202 | 97.5~100% |
| 最大心率為202 點此去設定最大心率 |
12月累積里程 :
396.40 km 
母子鱷魚 丫拖跟上來（白色）1號 累積 :
711.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'22" | 00:05'22" |
| 2 | 05'21" | 00:10'43" |
| 3 | 05'22" | 00:16'05" |
| 4 | 05'24" | 00:21'29" |
| 5 | 05'26" | 00:26'55" |
| 6 | 05'26" | 00:32'21" |
| 7 | 05'22" | 00:37'43" |
| 8 | 05'23" | 00:43'06" |
| 9 | 05'17" | 00:48'23" |
| 10 | 05'32" | 00:53'55" |
| 11 | 05'20" | 00:59'15" |
| 12 | 05'27" | 01:04'42" |
| 13 | 05'19" | 01:10'01" |
| 14 | 05'24" | 01:15'25" |
| 15 | 05'20" | 01:20'45" |
| 16 | 05'19" | 01:26'04" |
| 17 | 05'22" | 01:31'26" |
| 18 | 05'22" | 01:36'48" |
| 19 | 05'24" | 01:42'12" |
| 20 | 05'15" | 01:47'27" |
| 21 | 05'37" | 01:53'04" |
| 21.2 | 05'25" | 01:54'16" |
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