19.5 km | 01:31:00 | 04:39/km日期: 2019-02-24 09:45 - 地點: 公館水岸廣場 - 平均心率: 150 - 卡路里: 1001 Cal - 平均步頻: 180 - 溫度: 15°C - 濕度: 93% - PM2.5: 良好(4)
Pace: 04'49" / 04'45" / 04'50" / 04'47" / 04'32" / 04'24" / 04'17" / 04'11" / 03'51" / 04'10" / 04'00" / 04'56" / 05'02" / 04'48" / 04'46" / 04'51" / 05'17" / 05'02" / 05'10" / 04'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'48" (+00'58") | 1000 / 1000 |
| 2 | | 04'44" (+00'54") | 1000 / 2000 |
| 3 | | 04'50" (+01'00") | 1000 / 3000 |
| 4 | | 04'47" (+00'57") | 1000 / 4000 |
| 5 | | 04'52" (+01'02") | 171 / 4171 |
| 6 | | 04'28" (+00'38") | 2230 / 6401 |
| 7 | | 03'57" (+00'07") | 1263 / 7665 |
| 8 | | 04'40" (+00'50") | 320 / 7985 |
| 9 | | 03'50" | 1302 / 9288 |
| 10 | | 04'54" (+01'04") | 306 / 9594 |
| 11 | | 03'52" (+00'02") | 1292 / 10886 |
| 12 | | 05'13" (+01'23") | 286 / 11172 |
| 13 | | 04'51" (+01'01") | 1000 / 12172 |
| 14 | | 04'59" (+01'09") | 1000 / 13172 |
| 15 | | 04'47" (+00'57") | 1000 / 14172 |
| 16 | | 04'45" (+00'55") | 1000 / 15172 |
| 17 | | 05'12" (+01'22") | 1000 / 16172 |
| 18 | | 04'58" (+01'08") | 1000 / 17172 |
| 19 | | 05'01" (+01'11") | 1000 / 18172 |
| 20 | | 05'08" (+01'18") | 1000 / 19172 |
| 21 | | 04'59" (+01'09") | 342 / 19515 |
RPE : 5
Recipe :
表訂140 - 170 minute LSD w/ RP
膝蓋受傷減量：Easy30 + Moderate10+interval 3x5min / recovery run 1.5min + Easy10 , total around = an hour
心率偏低, 膝蓋適中, 跑完間歇後的輕鬆跑有加量, 持續到90min
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
2月累積里程 :
267.12 km 
Adidas Adios boost 3 白黑 累積 :
1024.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'49" | 00:04'49" |
| 2 | 04'45" | 00:09'34" |
| 3 | 04'50" | 00:14'24" |
| 4 | 04'47" | 00:19'11" |
| 5 | 04'32" | 00:23'43" |
| 6 | 04'24" | 00:28'07" |
| 7 | 04'17" | 00:32'24" |
| 8 | 04'11" | 00:36'35" |
| 9 | 03'51" | 00:40'26" |
| 10 | 04'10" | 00:44'36" |
| 11 | 04'00" | 00:48'36" |
| 12 | 04'56" | 00:53'32" |
| 13 | 05'02" | 00:58'34" |
| 14 | 04'48" | 01:03'22" |
| 15 | 04'46" | 01:08'08" |
| 16 | 04'51" | 01:12'59" |
| 17 | 05'17" | 01:18'16" |
| 18 | 05'02" | 01:23'18" |
| 19 | 05'10" | 01:28'28" |
| 19.5 | 04'58" | 01:31'02" |
展開計圈分析
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