34.0 km | 02:26:14 | 04:17/km日期: 2024-12-01 05:37 - 地點: 左岸宏誠駕訓班 - 天氣: 涼冷 - 平均心率: 147 - 卡路里: 2025 Cal - 平均步頻: 184 - 溫度: 16°C - 濕度: 87.5
Pace: 04'36" / 04'24" / 04'22" / 04'18" / 04'26" / 04'17" / 04'23" / 04'18" / 05'26" / 04'15" / 04'19" / 04'13" / 04'26" / 04'14" / 04'19" / 04'18" / 06'01" / 04'12" / 04'18" / 04'16" / 04'17" / 04'18" / 05'53" / 04'13" / 04'14" / 04'16" / 04'18" / 04'13" / 05'39" / 04'14" / 04'18" / 04'17" / 04'20" / 04'11" / 71'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'36" (+00'26") | 1000 / 1000 |
| 2 | | 04'24" (+00'14") | 1000 / 2000 |
| 3 | | 04'21" (+00'11") | 1000 / 3000 |
| 4 | | 04'18" (+00'08") | 1000 / 4000 |
| 5 | | 04'25" (+00'15") | 1000 / 5000 |
| 6 | | 04'16" (+00'06") | 1000 / 6000 |
| 7 | | 04'23" (+00'13") | 1000 / 7000 |
| 8 | | 04'17" (+00'07") | 1000 / 8000 |
| 9 | | 04'18" (+00'08") | 1000 / 9000 |
| 10 | | 04'14" (+00'04") | 1000 / 10000 |
| 11 | | 04'19" (+00'09") | 1000 / 11000 |
| 12 | | 04'12" (+00'02") | 1000 / 12000 |
| 13 | | 04'25" (+00'15") | 1000 / 13000 |
| 14 | | 04'14" (+00'04") | 1000 / 14000 |
| 15 | | 04'19" (+00'09") | 1000 / 15000 |
| 16 | | 04'17" (+00'07") | 1000 / 16000 |
| 17 | | 04'19" (+00'09") | 1000 / 17000 |
| 18 | | 04'11" (+00'01") | 1000 / 18000 |
| 19 | | 04'17" (+00'07") | 1000 / 19000 |
| 20 | | 04'16" (+00'06") | 1000 / 20000 |
| 21 | | 04'16" (+00'06") | 1000 / 21000 |
| 22 | | 04'17" (+00'07") | 1000 / 22000 |
| 23 | | 04'14" (+00'04") | 1000 / 23000 |
| 24 | | 04'13" (+00'03") | 1000 / 24000 |
| 25 | | 04'14" (+00'04") | 1000 / 25000 |
| 26 | | 04'15" (+00'05") | 1000 / 26000 |
| 27 | | 04'18" (+00'08") | 1000 / 27000 |
| 28 | | 04'13" (+00'03") | 1000 / 28000 |
| 29 | | 04'16" (+00'06") | 1000 / 29000 |
| 30 | | 04'13" (+00'03") | 1000 / 30000 |
| 31 | | 04'17" (+00'07") | 1000 / 31000 |
| 32 | | 04'17" (+00'07") | 1000 / 32000 |
| 33 | | 04'19" (+00'09") | 1000 / 33000 |
| 34 | | 04'10" | 1000 / 34000 |
| 35 | | 04'50" (+00'40") | 13 / 34013 |
冷涼剛好的舒服天氣
台北馬最後一次的長距離練習
下周日將距離減量
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
12月累積里程 :
393.47 km 
Nike next%3白紅 累積 :
676.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'36" | 00:04'36" |
| 2 | 04'24" | 00:09'00" |
| 3 | 04'22" | 00:13'22" |
| 4 | 04'18" | 00:17'40" |
| 5 | 04'26" | 00:22'06" |
| 6 | 04'17" | 00:26'23" |
| 7 | 04'23" | 00:30'46" |
| 8 | 04'18" | 00:35'04" |
| 9 | 05'26" | 00:40'30" |
| 10 | 04'15" | 00:44'45" |
| 11 | 04'19" | 00:49'04" |
| 12 | 04'13" | 00:53'17" |
| 13 | 04'26" | 00:57'43" |
| 14 | 04'14" | 01:01'57" |
| 15 | 04'19" | 01:06'16" |
| 16 | 04'18" | 01:10'34" |
| 17 | 06'01" | 01:16'35" |
| 18 | 04'12" | 01:20'47" |
| 19 | 04'18" | 01:25'05" |
| 20 | 04'16" | 01:29'21" |
| 21 | 04'17" | 01:33'38" |
| 22 | 04'18" | 01:37'56" |
| 23 | 05'53" | 01:43'49" |
| 24 | 04'13" | 01:48'02" |
| 25 | 04'14" | 01:52'16" |
| 26 | 04'16" | 01:56'32" |
| 27 | 04'18" | 02:00'50" |
| 28 | 04'13" | 02:05'03" |
| 29 | 05'39" | 02:10'42" |
| 30 | 04'14" | 02:14'56" |
| 31 | 04'18" | 02:19'14" |
| 32 | 04'17" | 02:23'31" |
| 33 | 04'20" | 02:27'51" |
| 34 | 04'11" | 02:32'02" |
| 34.0 | 53'19" | 02:32'45" |
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