21.4 km | 01:37:06 | 04:32/km日期: 2021-12-22 13:36 - 地點: 善化區 - 天氣: 很熱很涼很爽 - 平均心率: 150 - 卡路里: 1270 Cal - 總步數: 18490 - 平均步頻: 190 - 平均步幅: 115 cm - 溫度: 23°C - 濕度: 75% - PM2.5: 良好(16)
Pace: 06'15" / 06'01" / 05'58" / 04'10" / 04'06" / 04'02" / 04'47" / 04'09" / 04'03" / 04'40" / 04'03" / 04'05" / 04'12" / 04'38" / 04'06" / 04'05" / 04'38" / 03'58" / 04'49" / 04'02" / 04'27" / 04'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 06'15" (+02'20") | 1001 / 1001 | 187 / 85 |
| 2 | | 06'01" (+02'06") | 1000 / 2002 | 187 / 88 |
| 3 | | 05'58" (+02'03") | 1002 / 3004 | 187 / 89 |
| 4 | | 05'07" (+01'12") | 19 / 3024 | 180 / 108 |
| 5 | | 04'07" (+00'12") | 1002 / 4026 | 191 / 126 |
| 6 | | 04'06" (+00'11") | 1001 / 5028 | 191 / 127 |
| 7 | | 04'02" (+00'07") | 995 / 6024 | 193 / 128 |
| 8 | | 05'44" (+01'49") | 435 / 6460 | 183 / 95 |
| 9 | | 04'06" (+00'11") | 1001 / 7461 | 191 / 126 |
| 10 | | 04'05" (+00'10") | 1000 / 8462 | 190 / 127 |
| 11 | | 04'02" (+00'07") | 1000 / 9462 | 188 / 131 |
| 12 | | 05'28" (+01'33") | 456 / 9919 | 184 / 99 |
| 13 | | 04'02" (+00'07") | 1003 / 10923 | 191 / 129 |
| 14 | | 04'05" (+00'10") | 1003 / 11926 | 193 / 126 |
| 15 | | 04'05" (+00'10") | 996 / 12922 | 191 / 127 |
| 16 | | 05'38" (+01'43") | 443 / 13365 | 188 / 93 |
| 17 | | 04'04" (+00'09") | 1000 / 14365 | 190 / 128 |
| 18 | | 04'05" (+00'10") | 1003 / 15369 | 193 / 126 |
| 19 | | 04'06" (+00'11") | 996 / 16365 | 191 / 126 |
| 20 | | 05'21" (+01'26") | 466 / 16832 | 191 / 97 |
| 21 | | 03'55" | 1002 / 17834 | 194 / 130 |
| 22 | | 04'49" (+00'54") | 1000 / 18835 | 190 / 108 |
| 23 | | 04'02" (+00'07") | 1003 / 19838 | 193 / 128 |
| 24 | | 04'27" (+00'32") | 1000 / 20838 | 192 / 116 |
| 25 | | 04'25" (+00'30") | 542 / 21380 | 192 / 117 |
自律跑者（間歇訓練）
3Km暖身
3000X4組【配4‘’06／Km】
休息2分半，約緩跑400M
最後湊足半隻馬😆
| 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 |
12月累積里程 :
465.00 km 
母子鱷魚 跟上來 小綠綠 累積 :
3004.5 kmMW Watch 上傳 | 2 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'15" | 00:06'15" |
| 2 | 06'01" | 00:12'16" |
| 3 | 05'58" | 00:18'14" |
| 4 | 04'10" | 00:22'24" |
| 5 | 04'06" | 00:26'30" |
| 6 | 04'02" | 00:30'32" |
| 7 | 04'47" | 00:35'19" |
| 8 | 04'09" | 00:39'28" |
| 9 | 04'03" | 00:43'31" |
| 10 | 04'40" | 00:48'11" |
| 11 | 04'03" | 00:52'14" |
| 12 | 04'05" | 00:56'19" |
| 13 | 04'12" | 01:00'31" |
| 14 | 04'38" | 01:05'09" |
| 15 | 04'06" | 01:09'15" |
| 16 | 04'05" | 01:13'20" |
| 17 | 04'38" | 01:17'58" |
| 18 | 03'58" | 01:21'56" |
| 19 | 04'49" | 01:26'45" |
| 20 | 04'02" | 01:30'47" |
| 21 | 04'27" | 01:35'14" |
| 21.4 | 04'53" | 01:37'06" |
38591.1 km | 
1098.7 km
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