20.0 km | 01:38:53 | 04:56/km日期: 2013-12-08 21:27 - 地點: 紅樹林 - 淡水 - 竹圍 - 天氣: 陰 - 平均心率: 163 - 卡路里: 1294 Cal - 溫度: 22°C - 濕度: 82%
Pace: 04'46" / 04'40" / 04'43" / 04'49" / 04'47" / 04'52" / 04'53" / 04'53" / 05'16" / 05'08" / 05'01" / 05'02" / 05'03" / 04'59" / 04'56" / 04'56" / 04'55" / 04'56" / 04'53" / 04'50" / 48'36" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+00'05") | 1010 / 1010 |
| 2 | | 04'40" | 999 / 2009 |
| 3 | | 04'43" (+00'03") | 1008 / 3018 |
| 4 | | 04'47" (+00'07") | 1000 / 4018 |
| 5 | | 04'48" (+00'08") | 1008 / 5026 |
| 6 | | 04'52" (+00'12") | 1003 / 6029 |
| 7 | | 04'51" (+00'11") | 1001 / 7031 |
| 8 | | 04'54" (+00'14") | 997 / 8029 |
| 9 | | 05'15" (+00'35") | 1011 / 9040 |
| 10 | | 05'04" (+00'24") | 998 / 10039 |
| 11 | | 05'04" (+00'24") | 1005 / 11045 |
| 12 | | 05'01" (+00'21") | 1007 / 12052 |
| 13 | | 05'01" (+00'21") | 1008 / 13060 |
| 14 | | 05'00" (+00'20") | 1004 / 14065 |
| 15 | | 04'57" (+00'17") | 1004 / 15069 |
| 16 | | 04'54" (+00'14") | 1002 / 16072 |
| 17 | | 04'55" (+00'15") | 1016 / 17089 |
| 18 | | 04'54" (+00'14") | 1006 / 18096 |
| 19 | | 04'53" (+00'13") | 1011 / 19107 |
| 20 | | 04'47" (+00'07") | 1003 / 20110 |
本預計今早25K課表，無奈太子不准假，只好挪到晚上訓練，
但皇后又規定11:30前要回家，只好縮短為20K tempo run，
結果晚上吃太飽，跑時胃中的蝦醬空心菜啦、咖哩椰汁雞啦一直作勢要出來，
勉強撐完，終於結束1/16訓練藍圖，週量70K~
| 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 :
253.09 km 
Adidas Adizero Adios 2 累積 :
599.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'46" | 00:04'46" |
| 2 | 04'40" | 00:09'26" |
| 3 | 04'43" | 00:14'09" |
| 4 | 04'49" | 00:18'58" |
| 5 | 04'47" | 00:23'45" |
| 6 | 04'52" | 00:28'37" |
| 7 | 04'53" | 00:33'30" |
| 8 | 04'53" | 00:38'23" |
| 9 | 05'16" | 00:43'39" |
| 10 | 05'08" | 00:48'47" |
| 11 | 05'01" | 00:53'48" |
| 12 | 05'02" | 00:58'50" |
| 13 | 05'03" | 01:03'53" |
| 14 | 04'59" | 01:08'52" |
| 15 | 04'56" | 01:13'48" |
| 16 | 04'56" | 01:18'44" |
| 17 | 04'55" | 01:23'39" |
| 18 | 04'56" | 01:28'35" |
| 19 | 04'53" | 01:33'28" |
| 20 | 04'50" | 01:38'18" |
| 20.0 | 48'36" | 01:38'53" |
展開計圈分析
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