20.0 km | 01:41:22 | 05:04/km日期: 2021-10-24 14:36 - 總爬升: 273 m - 地點: NTHU - 天氣: GOOD - 平均心率: 127 - 卡路里: 793 Cal - 平均步頻: 176 - 溫度: 21°C - 濕度: 92% - PM2.5: 良好(3)
Pace: 08'11" / 07'19" / 05'05" / 05'01" / 05'00" / 04'43" / 04'42" / 04'41" / 04'41" / 04'37" / 08'34" / 05'46" / 04'58" / 05'00" / 04'56" / 05'22" / 04'43" / 04'47" / 04'54" / 04'51" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'36" (+02'00") | 1000 / 1000 |
| 2 | | 05'32" (+00'56") | 1000 / 2000 |
| 3 | | 05'03" (+00'27") | 1000 / 3000 |
| 4 | | 05'00" (+00'24") | 1000 / 4000 |
| 5 | | 05'00" (+00'24") | 1000 / 5000 |
| 6 | | 04'42" (+00'06") | 1000 / 6000 |
| 7 | | 04'41" (+00'05") | 1000 / 7000 |
| 8 | | 04'40" (+00'04") | 1000 / 8000 |
| 9 | | 04'41" (+00'05") | 1000 / 9000 |
| 10 | | 04'36" | 1000 / 10000 |
| 11 | | 04'51" (+00'15") | 1000 / 11000 |
| 12 | | 05'45" (+01'09") | 1000 / 12000 |
| 13 | | 04'58" (+00'22") | 1000 / 13000 |
| 14 | | 05'00" (+00'24") | 1000 / 14000 |
| 15 | | 04'55" (+00'19") | 1000 / 15000 |
| 16 | | 05'22" (+00'46") | 1000 / 16000 |
| 17 | | 04'43" (+00'07") | 1000 / 17000 |
| 18 | | 04'46" (+00'10") | 1000 / 18000 |
| 19 | | 04'54" (+00'18") | 1000 / 19000 |
| 20 | | 04'51" (+00'15") | 1000 / 20000 |
預計: 16K LSD
實績:
0- 2 K 熱身+拉筋伸展
2- 5 K 5 分速輕鬆跑
5- 10 K 440 輕快跑, 停錶喝口水
10- 20 K 450 與禮哥5分速. 吃完課表慢慢跑回家
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
10月累積里程 :
436.00 km 
NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'11" | 00:08'11" |
| 2 | 07'19" | 00:15'30" |
| 3 | 05'05" | 00:20'35" |
| 4 | 05'01" | 00:25'36" |
| 5 | 05'00" | 00:30'36" |
| 6 | 04'43" | 00:35'19" |
| 7 | 04'42" | 00:40'01" |
| 8 | 04'41" | 00:44'42" |
| 9 | 04'41" | 00:49'23" |
| 10 | 04'37" | 00:54'00" |
| 11 | 08'34" | 01:02'34" |
| 12 | 05'46" | 01:08'20" |
| 13 | 04'58" | 01:13'18" |
| 14 | 05'00" | 01:18'18" |
| 15 | 04'56" | 01:23'14" |
| 16 | 05'22" | 01:28'36" |
| 17 | 04'43" | 01:33'19" |
| 18 | 04'47" | 01:38'06" |
| 19 | 04'54" | 01:43'00" |
| 20 | 04'51" | 01:47'51" |
| 20.0 | 14'37" | 01:48'27" |
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