19.0 km | 01:37:13 | 05:06/km日期: 2020-11-12 18:24 - 地點: 體育場 - 平均心率: 144 - 卡路里: 1021 Cal - 平均步頻: 176 - 溫度: 25°C - 濕度: 77%
Pace: 06'04" / 05'39" / 05'37" / 04'56" / 04'58" / 04'53" / 04'52" / 04'56" / 04'50" / 04'50" / 04'48" / 10'19" / 04'49" / 04'43" / 04'38" / 04'34" / 06'54" / 05'41" / 05'39" / 08'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'04" (+01'30") | 1000 / 1000 |
| 2 | | 05'39" (+01'05") | 1000 / 2000 |
| 3 | | 05'36" (+01'02") | 1000 / 3000 |
| 4 | | 04'56" (+00'22") | 1000 / 4000 |
| 5 | | 04'57" (+00'23") | 1000 / 5000 |
| 6 | | 04'53" (+00'19") | 1000 / 6000 |
| 7 | | 04'51" (+00'17") | 1000 / 7000 |
| 8 | | 04'56" (+00'22") | 1000 / 8000 |
| 9 | | 04'49" (+00'15") | 1000 / 9000 |
| 10 | | 04'50" (+00'16") | 1000 / 10000 |
| 11 | | 04'48" (+00'14") | 1000 / 11000 |
| 12 | | 04'41" (+00'07") | 1000 / 12000 |
| 13 | | 04'48" (+00'14") | 1000 / 13000 |
| 14 | | 04'43" (+00'09") | 1000 / 14000 |
| 15 | | 04'37" (+00'03") | 1000 / 15000 |
| 16 | | 04'34" | 1000 / 16000 |
| 17 | | 03:59'31" (+54'57") | 0 / 16000 |
| 18 | | 05'58" (+01'24") | 1000 / 17000 |
| 19 | | 05'40" (+01'06") | 1000 / 18000 |
| 20 | | 05'39" (+01'05") | 1000 / 19000 |
| 21 | | 05'20" (+00'46") | 13 / 19013 |
熱身3K+MP:13K+緩和3K
MP先跑5:00，後面再慢慢加快至4:40..
MP8K後補水小休息。本想不跑了，但是女百傑38名的今天在這i跑站開課，上課前過來加油，還是打起勇氣再跑一下啊⋯⋯跑力退步了，MP到最後2K時腳還有點沒力了..
最後的緩和跑，本來要跑6:00-6:30，卻差點左小腿抽筋。試了一下幾種方式，似乎5:40左右就沒事了..就用這速度跑完最後3K.
| 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 |
11月累積里程 :
347.02 km 
Adidas Adizero Japan 4 Boost 累積 :
1012.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'04" | 00:06'04" |
| 2 | 05'39" | 00:11'43" |
| 3 | 05'37" | 00:17'20" |
| 4 | 04'56" | 00:22'16" |
| 5 | 04'58" | 00:27'14" |
| 6 | 04'53" | 00:32'07" |
| 7 | 04'52" | 00:36'59" |
| 8 | 04'56" | 00:41'55" |
| 9 | 04'50" | 00:46'45" |
| 10 | 04'50" | 00:51'35" |
| 11 | 04'48" | 00:56'23" |
| 12 | 10'19" | 01:06'42" |
| 13 | 04'49" | 01:11'31" |
| 14 | 04'43" | 01:16'14" |
| 15 | 04'38" | 01:20'52" |
| 16 | 04'34" | 01:25'26" |
| 17 | 06'54" | 01:32'20" |
| 18 | 05'41" | 01:38'01" |
| 19 | 05'39" | 01:43'40" |
| 19.0 | 06'02" | 01:43'45" |
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