18.3 km | 01:33:19 | 05:06/km日期: 2012-12-05 19:25 - 地點: 二重埔街道 - 天氣: 多雲, 很冷~ - 平均心率: 157 - 卡路里: 1136 Cal - 溫度: 15°C - 濕度: 94%
Pace: 06'17" / 06'23" / 05'42" / 04'50" / 04'46" / 04'36" / 04'44" / 04'46" / 04'40" / 04'44" / 04'48" / 04'46" / 04'38" / 04'37" / 04'46" / 04'52" / 06'08" / 05'31" / 06'05" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'18" (+01'41") | 2592 / 2592 |
| 2 | | 04'56" (+00'19") | 188 / 2781 |
| 3 | | 04'48" (+00'11") | 1006 / 3788 |
| 4 | | 04'47" (+00'10") | 1000 / 4788 |
| 5 | | 04'38" (+00'01") | 1015 / 5803 |
| 6 | | 04'41" (+00'04") | 1001 / 6804 |
| 7 | | 04'47" (+00'10") | 1015 / 7820 |
| 8 | | 04'42" (+00'05") | 993 / 8813 |
| 9 | | 04'40" (+00'03") | 1014 / 9828 |
| 10 | | 04'48" (+00'11") | 998 / 10827 |
| 11 | | 04'44" (+00'07") | 1011 / 11838 |
| 12 | | 04'38" (+00'01") | 1010 / 12849 |
| 13 | | 04'37" | 1004 / 13853 |
| 14 | | 04'43" (+00'06") | 995 / 14849 |
| 15 | | 04'45" (+00'08") | 1006 / 15856 |
今晚練習節奏配速跑, 原本想配 4:50/KM, 但今晚狀況不錯 跑得很順暢, 配速跑就一口氣跑了13KM, 平圴速度約4:45/KM, 最近跑步覺得有一點進步了..
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
12月累積里程 : 388.41 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'17" | 00:06'17" |
| 2 | 06'23" | 00:12'40" |
| 3 | 05'42" | 00:18'22" |
| 4 | 04'50" | 00:23'12" |
| 5 | 04'46" | 00:27'58" |
| 6 | 04'36" | 00:32'34" |
| 7 | 04'44" | 00:37'18" |
| 8 | 04'46" | 00:42'04" |
| 9 | 04'40" | 00:46'44" |
| 10 | 04'44" | 00:51'28" |
| 11 | 04'48" | 00:56'16" |
| 12 | 04'46" | 01:01'02" |
| 13 | 04'38" | 01:05'40" |
| 14 | 04'37" | 01:10'17" |
| 15 | 04'46" | 01:15'03" |
| 16 | 04'52" | 01:19'55" |
| 17 | 06'08" | 01:26'03" |
| 18 | 05'31" | 01:31'34" |
| 18.3 | 06'04" | 01:33'19" |
11979.4 km | 
34683.2 km
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