23.1 km | 01:45:38 | 04:34/km日期: 2021-12-02 06:07 - 總爬升: 240 m - 平均心率: 155 - 卡路里: 1385 Cal - 平均步頻: 180 - 溫度: 15°C - 濕度: 76% - PM2.5: 良好(6)
Pace: 06'23" / 05'12" / 05'00" / 04'15" / 04'14" / 04'18" / 04'13" / 04'07" / 05'27" / 04'10" / 04'13" / 04'15" / 04'11" / 05'47" / 04'16" / 04'07" / 04'08" / 04'04" / 05'04" / 04'27" / 04'28" / 04'12" / 04'35" / 04'56" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'23" (+02'18") | 1000 / 1000 |
| 2 | | 05'11" (+01'06") | 1000 / 2000 |
| 3 | | 05'08" (+01'03") | 854 / 2854 |
| 4 | | 04'15" (+00'10") | 1000 / 3854 |
| 5 | | 04'13" (+00'08") | 1000 / 4854 |
| 6 | | 04'13" (+00'08") | 1000 / 5854 |
| 7 | | 04'14" (+00'09") | 1000 / 6854 |
| 8 | | 04'08" (+00'03") | 1000 / 7854 |
| 9 | | 04'11" (+00'06") | 722 / 8576 |
| 10 | | 05'26" (+01'21") | 1000 / 9576 |
| 11 | | 04'12" (+00'07") | 1000 / 10576 |
| 12 | | 04'15" (+00'10") | 1000 / 11576 |
| 13 | | 04'14" (+00'09") | 1000 / 12576 |
| 14 | | 04'06" (+00'01") | 1000 / 13576 |
| 15 | | 05'51" (+01'46") | 1000 / 14576 |
| 16 | | 04'09" (+00'04") | 1000 / 15576 |
| 17 | | 04'09" (+00'04") | 1000 / 16576 |
| 18 | | 04'07" (+00'02") | 1000 / 17576 |
| 19 | | 04'05" | 1000 / 18576 |
| 20 | | 05'11" (+01'06") | 1000 / 19576 |
| 21 | | 04'30" (+00'25") | 1000 / 20576 |
| 22 | | 04'14" (+00'09") | 1000 / 21576 |
| 23 | | 04'24" (+00'19") | 1000 / 22576 |
| 24 | | 04'51" (+00'46") | 532 / 23108 |
23k=3k+5k(p4:15-10)*3+5k
目標5k(p4:10)三趟，但實際跑起來大約只有4:15-10區間配速，每趟都需要專注努力，才有辦法維持配速，這個區間的呼吸滿喘，但還可接受，天氣乾冷，末段的慢跑速度也不慢，跑完手錶提醒破了10k及21k的pb，哈哈真假!?
| 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 |
12月累積里程 :
299.07 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 | 06'23" | 00:06'23" |
| 2 | 05'12" | 00:11'35" |
| 3 | 05'00" | 00:16'35" |
| 4 | 04'15" | 00:20'50" |
| 5 | 04'14" | 00:25'04" |
| 6 | 04'18" | 00:29'22" |
| 7 | 04'13" | 00:33'35" |
| 8 | 04'07" | 00:37'42" |
| 9 | 05'27" | 00:43'09" |
| 10 | 04'10" | 00:47'19" |
| 11 | 04'13" | 00:51'32" |
| 12 | 04'15" | 00:55'47" |
| 13 | 04'11" | 00:59'58" |
| 14 | 05'47" | 01:05'45" |
| 15 | 04'16" | 01:10'01" |
| 16 | 04'07" | 01:14'08" |
| 17 | 04'08" | 01:18'16" |
| 18 | 04'04" | 01:22'20" |
| 19 | 05'04" | 01:27'24" |
| 20 | 04'27" | 01:31'51" |
| 21 | 04'28" | 01:36'19" |
| 22 | 04'12" | 01:40'31" |
| 23 | 04'35" | 01:45'06" |
| 23.1 | 04'54" | 01:45'38" |
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