30.0 km | 02:44:11 | 05:27/km日期: 2019-12-28 07:05 - 平均心率: 154 - 卡路里: 1818 Cal - 平均步頻: 196 - 溫度: 20°C - 濕度: 66%
Pace: 05'34" / 05'32" / 05'24" / 05'25" / 05'19" / 05'29" / 05'26" / 05'26" / 05'26" / 05'37" / 05'36" / 05'35" / 07'54" / 05'33" / 05'33" / 05'34" / 05'30" / 05'31" / 05'27" / 05'32" / 05'27" / 05'23" / 06'20" / 05'25" / 05'27" / 05'29" / 05'25" / 05'22" / 05'22" / 05'24" / 01'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'32" (+00'14") | 1000 / 1000 |
| 2 | | 05'31" (+00'13") | 1000 / 2000 |
| 3 | | 05'24" (+00'06") | 1000 / 3000 |
| 4 | | 05'25" (+00'07") | 1000 / 4000 |
| 5 | | 05'18" | 1000 / 5000 |
| 6 | | 05'28" (+00'10") | 1000 / 6000 |
| 7 | | 05'26" (+00'08") | 1000 / 7000 |
| 8 | | 05'25" (+00'07") | 1000 / 8000 |
| 9 | | 05'26" (+00'08") | 1000 / 9000 |
| 10 | | 05'37" (+00'19") | 1000 / 10000 |
| 11 | | 05'36" (+00'18") | 1000 / 11000 |
| 12 | | 05'34" (+00'16") | 1000 / 12000 |
| 13 | | 05'35" (+00'17") | 1000 / 13000 |
| 14 | | 05'33" (+00'15") | 1000 / 14000 |
| 15 | | 05'33" (+00'15") | 1000 / 15000 |
| 16 | | 05'33" (+00'15") | 1000 / 16000 |
| 17 | | 05'29" (+00'11") | 1000 / 17000 |
| 18 | | 05'30" (+00'12") | 1000 / 18000 |
| 19 | | 05'27" (+00'09") | 1000 / 19000 |
| 20 | | 05'32" (+00'14") | 1000 / 20000 |
| 21 | | 05'26" (+00'08") | 1000 / 21000 |
| 22 | | 05'23" (+00'05") | 1000 / 22000 |
| 23 | | 05'20" (+00'02") | 1000 / 23000 |
| 24 | | 05'24" (+00'06") | 1000 / 24000 |
| 25 | | 05'26" (+00'08") | 1000 / 25000 |
| 26 | | 05'28" (+00'10") | 1000 / 26000 |
| 27 | | 05'24" (+00'06") | 1000 / 27000 |
| 28 | | 05'22" (+00'04") | 1000 / 28000 |
| 29 | | 05'21" (+00'03") | 1000 / 29000 |
| 30 | | 05'24" (+00'06") | 1000 / 30000 |
| 31 | | 01'04" | 37 / 30037 |
第一次把陸橋加入訓練路線中，
再加上鹽分/電解質的補充，
希望未來能盡量減少抽筋狀況的發生
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
12月累積里程 : 293.02 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'34" | 00:05'34" |
| 2 | 05'32" | 00:11'06" |
| 3 | 05'24" | 00:16'30" |
| 4 | 05'25" | 00:21'55" |
| 5 | 05'19" | 00:27'14" |
| 6 | 05'29" | 00:32'43" |
| 7 | 05'26" | 00:38'09" |
| 8 | 05'26" | 00:43'35" |
| 9 | 05'26" | 00:49'01" |
| 10 | 05'37" | 00:54'38" |
| 11 | 05'36" | 01:00'14" |
| 12 | 05'35" | 01:05'49" |
| 13 | 07'54" | 01:13'43" |
| 14 | 05'33" | 01:19'16" |
| 15 | 05'33" | 01:24'49" |
| 16 | 05'34" | 01:30'23" |
| 17 | 05'30" | 01:35'53" |
| 18 | 05'31" | 01:41'24" |
| 19 | 05'27" | 01:46'51" |
| 20 | 05'32" | 01:52'23" |
| 21 | 05'27" | 01:57'50" |
| 22 | 05'23" | 02:03'13" |
| 23 | 06'20" | 02:09'33" |
| 24 | 05'25" | 02:14'58" |
| 25 | 05'27" | 02:20'25" |
| 26 | 05'29" | 02:25'54" |
| 27 | 05'25" | 02:31'19" |
| 28 | 05'22" | 02:36'41" |
| 29 | 05'22" | 02:42'03" |
| 30 | 05'24" | 02:47'27" |
| 30.0 | 01'20" | 02:47'30" |
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