22.1 km | 02:10:40 | 05:54/km日期: 2014-12-14 09:57 - 總爬升: 219 m - 地點: 家附近 - 天氣: 14度 - 平均心率: 147 - 卡路里: 1273 Cal - 溫度: 14°C - 濕度: 78%
Pace: 05'41" / 05'05" / 06'04" / 06'02" / 05'47" / 05'46" / 05'46" / 05'54" / 05'43" / 05'48" / 06'48" / 06'04" / 06'03" / 06'11" / 05'46" / 05'51" / 05'40" / 06'04" / 06'09" / 06'07" / 05'52" / 05'52" / 06'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'41" (+00'37") | 1000 / 1000 |
| 2 | | 05'04" | 1000 / 2000 |
| 3 | | 06'04" (+01'00") | 1000 / 3000 |
| 4 | | 06'01" (+00'57") | 1000 / 4000 |
| 5 | | 05'47" (+00'43") | 1000 / 5000 |
| 6 | | 05'45" (+00'41") | 1000 / 6000 |
| 7 | | 05'46" (+00'42") | 1000 / 7000 |
| 8 | | 05'53" (+00'49") | 1000 / 8000 |
| 9 | | 05'43" (+00'39") | 1000 / 9000 |
| 10 | | 05'47" (+00'43") | 1000 / 10000 |
| 11 | | 06'48" (+01'44") | 1000 / 11000 |
| 12 | | 06'03" (+00'59") | 1000 / 12000 |
| 13 | | 06'02" (+00'58") | 1000 / 13000 |
| 14 | | 06'11" (+01'07") | 1000 / 14000 |
| 15 | | 05'45" (+00'41") | 1000 / 15000 |
| 16 | | 05'51" (+00'47") | 1000 / 16000 |
| 17 | | 05'39" (+00'35") | 1000 / 17000 |
| 18 | | 06'03" (+00'59") | 1000 / 18000 |
| 19 | | 06'09" (+01'05") | 1000 / 19000 |
| 20 | | 06'06" (+01'02") | 1000 / 20000 |
| 21 | | 05'51" (+00'47") | 1000 / 21000 |
| 22 | | 05'52" (+00'48") | 1000 / 22000 |
| 23 | | 06'39" (+01'35") | 92 / 22092 |
週4,5,6連喝三天 叔叔約週日早上練長跑 今天穿小腿套 看看小腿肚會不會比較不會痛 果然有差 只有起跑時不舒服 後來跑到15k都還可以接受 慢慢的在冷冷的天跑完22k後 晚上飛澳洲雪梨
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~152 | 79~89% |
| 3:T乳酸耐力區 | 152~157 | 89~92% |
| 4:A無氧耐力區 | 157~166 | 92~97.5% |
| 5:I最大耗氧區 | 166~171 | 97.5~100% |
| 最大心率為171 點此去設定最大心率 |
12月累積里程 : 171.36 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'41" | 00:05'41" |
| 2 | 05'05" | 00:10'46" |
| 3 | 06'04" | 00:16'50" |
| 4 | 06'02" | 00:22'52" |
| 5 | 05'47" | 00:28'39" |
| 6 | 05'46" | 00:34'25" |
| 7 | 05'46" | 00:40'11" |
| 8 | 05'54" | 00:46'05" |
| 9 | 05'43" | 00:51'48" |
| 10 | 05'48" | 00:57'36" |
| 11 | 06'48" | 01:04'24" |
| 12 | 06'04" | 01:10'28" |
| 13 | 06'03" | 01:16'31" |
| 14 | 06'11" | 01:22'42" |
| 15 | 05'46" | 01:28'28" |
| 16 | 05'51" | 01:34'19" |
| 17 | 05'40" | 01:39'59" |
| 18 | 06'04" | 01:46'03" |
| 19 | 06'09" | 01:52'12" |
| 20 | 06'07" | 01:58'19" |
| 21 | 05'52" | 02:04'11" |
| 22 | 05'52" | 02:10'03" |
| 22.1 | 06'40" | 02:10'40" |
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