14.1 km | 01:06:00 | 04:41/km日期: 2016-12-20 19:37 - 平均心率: 165 - 卡路里: 849 Cal - 平均步頻: 186 - 溫度: 24°C - 濕度: 77%
Pace: 04'41" / 04'37" / 04'41" / 04'40" / 04'15" / 04'57" / 04'53" / 04'14" / 04'56" / 04'55" / 04'53" / 04'41" / 04'36" / 04'39" / 04'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'41" (+00'36") | 1000 / 1000 |
| 2 | | 04'37" (+00'32") | 1000 / 2000 |
| 3 | | 04'40" (+00'35") | 1000 / 3000 |
| 4 | | 04'39" (+00'34") | 1000 / 4000 |
| 5 | | 04'21" (+00'16") | 307 / 4307 |
| 6 | | 04'13" (+00'08") | 1000 / 5307 |
| 7 | | 04'14" (+00'09") | 181 / 5488 |
| 8 | | 13'40" (+09'35") | 73 / 5561 |
| 9 | | 04'12" (+00'07") | 1000 / 6561 |
| 10 | | 04'08" (+00'03") | 189 / 6751 |
| 11 | | 13'44" (+09'39") | 72 / 6824 |
| 12 | | 04'15" (+00'10") | 1000 / 7824 |
| 13 | | 04'06" (+00'01") | 181 / 8005 |
| 14 | | 12'59" (+08'54") | 76 / 8082 |
| 15 | | 04'14" (+00'09") | 1000 / 9082 |
| 16 | | 04'05" | 187 / 9269 |
| 17 | | 14'38" (+10'33") | 68 / 9338 |
| 18 | | 04'15" (+00'10") | 1000 / 10338 |
| 19 | | 04'06" (+00'01") | 182 / 10520 |
| 20 | | 12'20" (+08'15") | 81 / 10601 |
| 21 | | 04'16" (+00'11") | 1000 / 11601 |
| 22 | | 04'10" (+00'05") | 171 / 11773 |
| 23 | | 07'33" (+03'28") | 132 / 11905 |
| 24 | | 04'33" (+00'28") | 1000 / 12905 |
| 25 | | 04'38" (+00'33") | 1000 / 13905 |
| 26 | | 04'37" (+00'32") | 171 / 14077 |
課表:M20分鐘+(T5分鐘+休1分鐘)*6+M10分鐘
預估跑力52
M配速跑4"40還是在低標附近，心率是163-165之間
配速跟心率都沒辦法拉高到以往的水準
我以為可以靠近168跟及4"30
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
12月累積里程 : 302.95 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'41" | 00:04'41" |
| 2 | 04'37" | 00:09'18" |
| 3 | 04'41" | 00:13'59" |
| 4 | 04'40" | 00:18'39" |
| 5 | 04'15" | 00:22'54" |
| 6 | 04'57" | 00:27'51" |
| 7 | 04'53" | 00:32'44" |
| 8 | 04'14" | 00:36'58" |
| 9 | 04'56" | 00:41'54" |
| 10 | 04'55" | 00:46'49" |
| 11 | 04'53" | 00:51'42" |
| 12 | 04'41" | 00:56'23" |
| 13 | 04'36" | 01:00'59" |
| 14 | 04'39" | 01:05'38" |
| 14.1 | 04'45" | 01:06'00" |
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