18.3 km | 01:37:54 | 05:21/km日期: 2021-11-30 06:00 - 平均心率: 150 - 卡路里: 1172 Cal - 平均步頻: 170 - 溫度: 21°C - 濕度: 86% - PM2.5: 良好(3)
Pace: 06'55" / 06'25" / 05'08" / 04'55" / 04'57" / 05'09" / 05'12" / 05'24" / 05'33" / 05'21" / 04'19" / 05'33" / 04'45" / 04'19" / 06'39" / 05'35" / 05'19" / 05'13" / 05'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'54" (+03'13") | 1000 / 1000 |
| 2 | | 06'24" (+02'43") | 1000 / 2000 |
| 3 | | 12'11" (+08'30") | 8 / 2008 |
| 4 | | 03'50" (+00'09") | 801 / 2809 |
| 5 | | 10'43" (+07'02") | 149 / 2959 |
| 6 | | 03'45" (+00'04") | 806 / 3765 |
| 7 | | 10'27" (+06'46") | 172 / 3938 |
| 8 | | 03'44" (+00'03") | 811 / 4750 |
| 9 | | 10'40" (+06'59") | 172 / 4923 |
| 10 | | 03'49" (+00'08") | 797 / 5721 |
| 11 | | 11'20" (+07'39") | 175 / 5896 |
| 12 | | 03'41" | 818 / 6715 |
| 13 | | 11'56" (+08'15") | 188 / 6903 |
| 14 | | 03'50" (+00'09") | 801 / 7704 |
| 15 | | 12'09" (+08'28") | 180 / 7884 |
| 16 | | 03'46" (+00'05") | 803 / 8688 |
| 17 | | 12'44" (+09'03") | 194 / 8883 |
| 18 | | 03'49" (+00'08") | 811 / 9694 |
| 19 | | 05'44" (+02'03") | 1000 / 10694 |
| 20 | | 04'18" (+00'37") | 1000 / 11694 |
| 21 | | 06'00" (+02'19") | 1000 / 12694 |
| 22 | | 04'17" (+00'36") | 1000 / 13694 |
| 23 | | 06'11" (+02'30") | 1000 / 14694 |
| 24 | | 05'43" (+02'02") | 1000 / 15694 |
| 25 | | 05'21" (+01'40") | 1000 / 16694 |
| 26 | | 05'10" (+01'29") | 1000 / 17694 |
| 27 | | 05'21" (+01'40") | 576 / 18271 |
18k=2k+800m(p4:38)*8+2k(p4:18)*2+5k
昨天傍晚感覺小腿及腳掌肌肉疲勞，早上還是覺得尚未恢復完畢，今天是間歇課表，配速部分稍降一些(5秒)3'04" 3'01" 3'02" 3'02" 3'01" 3'04" 3'02" 3'05"，趟數減為八趟，末段的快跑只能跑二趟2k，感覺氣力盡出(RQ提醒我更新最大心率到199bpm)，速度目前是上不去了，最後三週準備減量了～至11月止年總跑量為3252Ｋ，已經超越去年一整年3099K，跑量跟食量一樣，會越吃越多～
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
11月累積里程 :
398.81 km 
NIKE air zoom pegasus 37(綠) 累積 :
2496.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'55" | 00:06'55" |
| 2 | 06'25" | 00:13'20" |
| 3 | 05'08" | 00:18'28" |
| 4 | 04'55" | 00:23'23" |
| 5 | 04'57" | 00:28'20" |
| 6 | 05'09" | 00:33'29" |
| 7 | 05'12" | 00:38'41" |
| 8 | 05'24" | 00:44'05" |
| 9 | 05'33" | 00:49'38" |
| 10 | 05'21" | 00:54'59" |
| 11 | 04'19" | 00:59'18" |
| 12 | 05'33" | 01:04'51" |
| 13 | 04'45" | 01:09'36" |
| 14 | 04'19" | 01:13'55" |
| 15 | 06'39" | 01:20'34" |
| 16 | 05'35" | 01:26'09" |
| 17 | 05'19" | 01:31'28" |
| 18 | 05'13" | 01:36'41" |
| 18.3 | 05'13" | 01:38'06" |
ricky tseng 說推
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