16.4 km | 01:26:42 | 05:16/km日期: 2024-12-05 05:49 - 總爬升: 252 m - 平均心率: 148 - 卡路里: 1027 Cal - 平均步頻: 174 - 溫度: 19°C - 濕度: 72.9
Pace: 07'17" / 06'36" / 07'48" / 04'25" / 04'24" / 04'20" / 05'26" / 04'19" / 04'30" / 05'43" / 04'27" / 04'24" / 06'22" / 05'13" / 05'37" / 05'18" / 06'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'16" (+03'30") | 1000 / 1000 |
| 2 | | 06'23" (+02'37") | 1000 / 2000 |
| 3 | | 06'23" (+02'37") | 732 / 2732 |
| 4 | | 04'15" (+00'29") | 395 / 3128 |
| 5 | | 04'25" (+00'39") | 388 / 3516 |
| 6 | | 04'26" (+00'40") | 397 / 3914 |
| 7 | | 04'26" (+00'40") | 397 / 4311 |
| 8 | | 04'16" (+00'30") | 404 / 4715 |
| 9 | | 04'24" (+00'38") | 399 / 5115 |
| 10 | | 04'27" (+00'41") | 392 / 5507 |
| 11 | | 04'17" (+00'31") | 398 / 5906 |
| 12 | | 04'25" (+00'39") | 391 / 6298 |
| 13 | | 04'21" (+00'35") | 393 / 6691 |
| 14 | | 10'47" (+07'01") | 172 / 6864 |
| 15 | | 04'21" (+00'35") | 391 / 7255 |
| 16 | | 04'13" (+00'27") | 401 / 7657 |
| 17 | | 04'18" (+00'32") | 397 / 8055 |
| 18 | | 04'29" (+00'43") | 391 / 8446 |
| 19 | | 04'24" (+00'38") | 406 / 8853 |
| 20 | | 04'34" (+00'48") | 390 / 9244 |
| 21 | | 11'51" (+08'05") | 175 / 9420 |
| 22 | | 04'25" (+00'39") | 402 / 9822 |
| 23 | | 04'19" (+00'33") | 406 / 10229 |
| 24 | | 04'25" (+00'39") | 400 / 10629 |
| 25 | | 04'26" (+00'40") | 402 / 11032 |
| 26 | | 04'25" (+00'39") | 403 / 11435 |
| 27 | | 04'26" (+00'40") | 400 / 11836 |
| 28 | | 04'23" (+00'37") | 399 / 12235 |
| 29 | | 06'42" (+02'56") | 1000 / 13235 |
| 30 | | 05'54" (+02'08") | 62 / 13298 |
| 31 | | 05'23" (+01'37") | 210 / 13509 |
| 32 | | 04'07" (+00'21") | 392 / 13901 |
| 33 | | 07'17" (+03'31") | 225 / 14127 |
| 34 | | 04'02" (+00'16") | 395 / 14523 |
| 35 | | 08'13" (+04'27") | 264 / 14787 |
| 36 | | 04'00" (+00'14") | 391 / 15179 |
| 37 | | 07'45" (+03'59") | 214 / 15393 |
| 38 | | 03'46" | 402 / 15795 |
| 39 | | 06'45" (+02'59") | 619 / 16414 |
加速跑10+6+8+1*4
由北美館暖跑到學校，進田徑場後練習加速跑每圈跑104秒，第一趟跑了10圈，第二趟跑三圈就感受到乳酸感，努力撐了6圈休息，第三趟配速再放慢2-3秒跑完8圈，緩跑休息後，再跑四趟400m(97 95 94 91)跑得眼冒金星🤯
(心率跟步頻又同步了，怪怪)
| 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 :
237.34 km 
Nike air zoom Pegasus 39 累積 :
1450.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'17" | 00:07'17" |
| 2 | 06'36" | 00:13'53" |
| 3 | 07'48" | 00:21'41" |
| 4 | 04'25" | 00:26'06" |
| 5 | 04'24" | 00:30'30" |
| 6 | 04'20" | 00:34'50" |
| 7 | 05'26" | 00:40'16" |
| 8 | 04'19" | 00:44'35" |
| 9 | 04'30" | 00:49'05" |
| 10 | 05'43" | 00:54'48" |
| 11 | 04'27" | 00:59'15" |
| 12 | 04'24" | 01:03'39" |
| 13 | 06'22" | 01:10'01" |
| 14 | 05'13" | 01:15'14" |
| 15 | 05'37" | 01:20'51" |
| 16 | 05'18" | 01:26'09" |
| 16.4 | 06'32" | 01:28'52" |
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