18.1 km | 01:38:20 | 05:26/km日期: 2023-12-09 05:46 - 總爬升: 480 m - 平均心率: 137 - 卡路里: 1097 Cal - 平均步頻: 176
Pace: 08'21" / 06'21" / 05'55" / 05'13" / 06'02" / 05'28" / 05'53" / 06'11" / 05'39" / 05'37" / 04'57" / 04'51" / 04'53" / 04'54" / 04'56" / 04'57" / 04'42" / 06'40" / 18'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'28" (+01'47") | 1000 / 1000 |
| 2 | | 06'21" (+01'40") | 1000 / 2000 |
| 3 | | 05'55" (+01'14") | 1000 / 3000 |
| 4 | | 05'13" (+00'32") | 1000 / 4000 |
| 5 | | 06'01" (+01'20") | 1000 / 5000 |
| 6 | | 05'28" (+00'47") | 1000 / 6000 |
| 7 | | 05'52" (+01'11") | 1000 / 7000 |
| 8 | | 06'10" (+01'29") | 1000 / 8000 |
| 9 | | 05'39" (+00'58") | 1000 / 9000 |
| 10 | | 05'36" (+00'55") | 1000 / 10000 |
| 11 | | 04'56" (+00'15") | 1000 / 11000 |
| 12 | | 04'51" (+00'10") | 1000 / 12000 |
| 13 | | 04'52" (+00'11") | 1000 / 13000 |
| 14 | | 04'54" (+00'13") | 1000 / 14000 |
| 15 | | 04'55" (+00'14") | 1000 / 15000 |
| 16 | | 04'57" (+00'16") | 1000 / 16000 |
| 17 | | 04'41" | 1000 / 17000 |
| 18 | | 04'54" (+00'13") | 1000 / 18000 |
| 19 | | 06'33" (+01'52") | 72 / 18072 |
烏來國小 五重溪瀑布+明月溫泉
久違的山路跑，重新再喚醒許久未使用的肌群，跑完到明月溫泉泡湯，熱水（42度）冷水（15度）各七分鐘，共泡四組，泡完全身酥軟～
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
12月累積里程 :
236.45 km 
Nike air zoom Pegasus 39 累積 :
1435.1 kmTCX 2.0 上傳 | 12 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'21" | 00:08'21" |
| 2 | 06'21" | 00:14'42" |
| 3 | 05'55" | 00:20'37" |
| 4 | 05'13" | 00:25'50" |
| 5 | 06'02" | 00:31'52" |
| 6 | 05'28" | 00:37'20" |
| 7 | 05'53" | 00:43'13" |
| 8 | 06'11" | 00:49'24" |
| 9 | 05'39" | 00:55'03" |
| 10 | 05'37" | 01:00'40" |
| 11 | 04'57" | 01:05'37" |
| 12 | 04'51" | 01:10'28" |
| 13 | 04'53" | 01:15'21" |
| 14 | 04'54" | 01:20'15" |
| 15 | 04'56" | 01:25'11" |
| 16 | 04'57" | 01:30'08" |
| 17 | 04'42" | 01:34'50" |
| 18 | 06'40" | 01:41'30" |
| 18.1 | 18'28" | 01:42'50" |
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