11.5 km | 01:09:00 | 05:59/km日期: 2018-01-14 17:52 - 總爬升: 2139 m - 天氣: 稍稍回溫 - 平均心率: 146 - 卡路里: 432 Cal - 平均步頻: 202 - 溫度: 18°C - 濕度: 74% - PM2.5: 良好(8)
Pace: 06'33" / 06'03" / 06'01" / 06'19" / 05'22" / 05'55" / 06'23" / 06'10" / 05'52" / 05'54" / 06'32" / 05'39" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'32" (+02'33") | 1000 / 1000 |
| 2 | | 06'03" (+02'04") | 1000 / 2000 |
| 3 | | 06'00" (+02'01") | 1000 / 3000 |
| 4 | | 06'18" (+02'19") | 1000 / 4000 |
| 5 | | 05'22" (+01'23") | 1000 / 5000 |
| 6 | | 05'54" (+01'55") | 1000 / 6000 |
| 7 | | 06'23" (+02'24") | 1000 / 7000 |
| 8 | | 06'09" (+02'10") | 1000 / 8000 |
| 9 | | 05'52" (+01'53") | 1000 / 9000 |
| 10 | | 05'37" (+01'38") | 952 / 9952 |
| 11 | | 08'31" (+04'32") | 117 / 10069 |
| 12 | | 04'00" (+00'01") | 83 / 10152 |
| 13 | | 06'12" (+02'13") | 160 / 10313 |
| 14 | | 04'08" (+00'09") | 80 / 10394 |
| 15 | | 06'02" (+02'03") | 165 / 10559 |
| 16 | | 04'01" (+00'02") | 82 / 10642 |
| 17 | | 07'10" (+03'11") | 139 / 10781 |
| 18 | | 03'59" | 83 / 10864 |
| 19 | | 05'19" (+01'20") | 187 / 11052 |
| 20 | | 04'20" (+00'21") | 76 / 11129 |
| 21 | | 06'09" (+02'10") | 162 / 11291 |
| 22 | | 04'38" (+00'39") | 71 / 11363 |
| 23 | | 06'36" (+02'37") | 151 / 11514 |
今天的課表是LSD，不知為何跑得很不順，體感配速和實際配速差很多😣。不過養傷要緊，右腿外側肌腱慢慢跑比較不會痛，撐11km沒問題👌
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
1月累積里程 :
139.50 km 
美津濃 wave catalyst2 合歡桃 累積 :
316.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'33" | 00:06'33" |
| 2 | 06'03" | 00:12'36" |
| 3 | 06'01" | 00:18'37" |
| 4 | 06'19" | 00:24'56" |
| 5 | 05'22" | 00:30'18" |
| 6 | 05'55" | 00:36'13" |
| 7 | 06'23" | 00:42'36" |
| 8 | 06'10" | 00:48'46" |
| 9 | 05'52" | 00:54'38" |
| 10 | 05'54" | 01:00'32" |
| 11 | 06'32" | 01:07'04" |
| 11.5 | 05'36" | 01:09'57" |
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