21.0 km | 01:40:02 | 04:45/km日期: 2019-01-05 06:00 - 地點: 台江聖母廟 - 天氣: 涼涼跑 - 平均心率: 143 - 卡路里: 1134 Cal - 平均步頻: 172 - 溫度: 19°C - 濕度: 86% - PM2.5: 普通(52)
Pace: 05'42" / 05'19" / 05'10" / 04'57" / 04'59" / 06'10" / 04'56" / 04'40" / 04'39" / 04'41" / 04'44" / 04'37" / 04'36" / 04'32" / 06'17" / 04'55" / 08'03" / 04'48" / 04'38" / 04'35" / 04'25" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'40" (+01'15") | 1000 / 1000 |
| 2 | | 05'19" (+00'54") | 1000 / 2000 |
| 3 | | 05'09" (+00'44") | 1000 / 3000 |
| 4 | | 04'57" (+00'32") | 1000 / 4000 |
| 5 | | 04'59" (+00'34") | 1000 / 5000 |
| 6 | | 04'50" (+00'25") | 1000 / 6000 |
| 7 | | 04'45" (+00'20") | 1000 / 7000 |
| 8 | | 04'38" (+00'13") | 1000 / 8000 |
| 9 | | 04'39" (+00'14") | 1000 / 9000 |
| 10 | | 04'41" (+00'16") | 1000 / 10000 |
| 11 | | 04'43" (+00'18") | 1000 / 11000 |
| 12 | | 04'36" (+00'11") | 1000 / 12000 |
| 13 | | 04'36" (+00'11") | 1000 / 13000 |
| 14 | | 04'32" (+00'07") | 1000 / 14000 |
| 15 | | 04'32" (+00'07") | 1000 / 15000 |
| 16 | | 04'33" (+00'08") | 1000 / 16000 |
| 17 | | 04'35" (+00'10") | 1000 / 17000 |
| 18 | | 04'30" (+00'05") | 1000 / 18000 |
| 19 | | 04'38" (+00'13") | 1000 / 19000 |
| 20 | | 04'34" (+00'09") | 1000 / 20000 |
| 21 | | 04'25" | 1000 / 21000 |
| 22 | | 02'48" | 8 / 21008 |
基本訓練
今天帶個小水瓶往聖母廟跑，約6.8K在聖母廟後方放置水瓶，繼續往堤防的方向跑，後來想說再往青草里的外圍跑到11K才折返，結果不小心繞了青草里外圍一圈才返回置水瓶處約14.3K，喝完水後繼續往康寧跑，沿路速度控制在440，心率150左右，跑到17K時巧遇陳伯，小小聊個天繼續跑，跑到康寧時遇到揚勝揚智兩兄弟，順勢搭上他們的"輕鬆跑列車"邊跑邊聊，速度也來到430左右，回到家剛好取得半馬一隻 ^ 0 ^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
1月累積里程 :
315.40 km 
ASICS TARTHERZEAL 5-wide 累積 :
2378.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'42" | 00:05'42" |
| 2 | 05'19" | 00:11'01" |
| 3 | 05'10" | 00:16'11" |
| 4 | 04'57" | 00:21'08" |
| 5 | 04'59" | 00:26'07" |
| 6 | 06'10" | 00:32'17" |
| 7 | 04'56" | 00:37'13" |
| 8 | 04'40" | 00:41'53" |
| 9 | 04'39" | 00:46'32" |
| 10 | 04'41" | 00:51'13" |
| 11 | 04'44" | 00:55'57" |
| 12 | 04'37" | 01:00'34" |
| 13 | 04'36" | 01:05'10" |
| 14 | 04'32" | 01:09'42" |
| 15 | 06'17" | 01:15'59" |
| 16 | 04'55" | 01:20'54" |
| 17 | 08'03" | 01:28'57" |
| 18 | 04'48" | 01:33'45" |
| 19 | 04'38" | 01:38'23" |
| 20 | 04'35" | 01:42'58" |
| 21 | 04'25" | 01:47'23" |
| 21.0 | 03'52" | 01:47'25" |
展開計圈分析
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