20.1 km | 01:22:10 | 04:05/km日期: 2020-12-16 17:31 - 總爬升: 260 m - 地點: 大華國小外圍 - 天氣: 冷涼 - 平均心率: 144 - 卡路里: 1071 Cal - 平均步頻: 190 - 溫度: 23°C - 濕度: 66% - PM2.5: 良好(22)
Pace: 04'16" / 04'17" / 04'09" / 04'12" / 04'05" / 04'09" / 04'08" / 04'32" / 04'08" / 04'04" / 04'06" / 04'04" / 04'01" / 04'27" / 04'01" / 04'00" / 04'03" / 03'59" / 04'01" / 03'50" / 03'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'15" (+00'26") | 1000 / 1000 |
| 2 | | 04'17" (+00'28") | 1000 / 2000 |
| 3 | | 04'08" (+00'19") | 1000 / 3000 |
| 4 | | 04'12" (+00'23") | 1000 / 4000 |
| 5 | | 04'05" (+00'16") | 1000 / 5000 |
| 6 | | 04'08" (+00'19") | 1000 / 6000 |
| 7 | | 04'08" (+00'19") | 1000 / 7000 |
| 8 | | 04'09" (+00'20") | 1000 / 8000 |
| 9 | | 04'07" (+00'18") | 1000 / 9000 |
| 10 | | 04'04" (+00'15") | 1000 / 10000 |
| 11 | | 04'06" (+00'17") | 1000 / 11000 |
| 12 | | 04'03" (+00'14") | 1000 / 12000 |
| 13 | | 04'01" (+00'12") | 1000 / 13000 |
| 14 | | 04'05" (+00'16") | 1000 / 14000 |
| 15 | | 04'01" (+00'12") | 1000 / 15000 |
| 16 | | 03'59" (+00'10") | 1000 / 16000 |
| 17 | | 04'03" (+00'14") | 1000 / 17000 |
| 18 | | 03'58" (+00'09") | 1000 / 18000 |
| 19 | | 04'01" (+00'12") | 1000 / 19000 |
| 20 | | 03'49" | 1000 / 20000 |
| 21 | | 03'37" | 107 / 20107 |
今日訓練沒特別練課表，天氣冷冷照著體感跑，一路上沒特別拉速度，盡量維持在平穩的調氣，為假日的賽事做準備💪😄
| 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 |
12月累積里程 :
346.02 km 
ZERPO 天弓 累積 :
796.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'16" | 00:04'16" |
| 2 | 04'17" | 00:08'33" |
| 3 | 04'09" | 00:12'42" |
| 4 | 04'12" | 00:16'54" |
| 5 | 04'05" | 00:20'59" |
| 6 | 04'09" | 00:25'08" |
| 7 | 04'08" | 00:29'16" |
| 8 | 04'32" | 00:33'48" |
| 9 | 04'08" | 00:37'56" |
| 10 | 04'04" | 00:42'00" |
| 11 | 04'06" | 00:46'06" |
| 12 | 04'04" | 00:50'10" |
| 13 | 04'01" | 00:54'11" |
| 14 | 04'27" | 00:58'38" |
| 15 | 04'01" | 01:02'39" |
| 16 | 04'00" | 01:06'39" |
| 17 | 04'03" | 01:10'42" |
| 18 | 03'59" | 01:14'41" |
| 19 | 04'01" | 01:18'42" |
| 20 | 03'50" | 01:22'32" |
| 20.1 | 03'33" | 01:22'55" |
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