20.0 km | 01:18:48 | 03:56/km日期: 2021-12-02 19:26 - 平均心率: 174 - 卡路里: 1005 Cal - 平均步頻: 178 - 溫度: 20°C - 濕度: 64% - PM2.5: 良好(25)
Pace: 03'51" / 03'57" / 03'50" / 03'55" / 03'56" / 03'57" / 03'55" / 03'57" / 03'57" / 04'01" / 03'52" / 03'56" / 03'56" / 04'01" / 03'51" / 03'50" / 03'54" / 03'50" / 03'53" / 03'50" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'52" (+00'07") | 403 / 403 |
| 2 | | 03'51" (+00'06") | 406 / 810 |
| 3 | | 03'52" (+00'07") | 408 / 1218 |
| 4 | | 03'51" (+00'06") | 408 / 1627 |
| 5 | | 03'52" (+00'07") | 508 / 2136 |
| 6 | | 03'51" (+00'06") | 304 / 2440 |
| 7 | | 03'49" (+00'04") | 408 / 2849 |
| 8 | | 03'54" (+00'09") | 411 / 3261 |
| 9 | | 03'58" (+00'13") | 392 / 3653 |
| 10 | | 03'54" (+00'09") | 404 / 4058 |
| 11 | | 03'53" (+00'08") | 406 / 4464 |
| 12 | | 03'53" (+00'08") | 406 / 4870 |
| 13 | | 03'52" (+00'07") | 406 / 5277 |
| 14 | | 03'56" (+00'11") | 402 / 5680 |
| 15 | | 04'00" (+00'15") | 398 / 6079 |
| 16 | | 03'57" (+00'12") | 402 / 6481 |
| 17 | | 04'02" (+00'17") | 395 / 6877 |
| 18 | | 03'56" (+00'11") | 506 / 7383 |
| 19 | | 03'52" (+00'07") | 307 / 7691 |
| 20 | | 03'57" (+00'12") | 399 / 8091 |
| 21 | | 03'55" (+00'10") | 404 / 8495 |
| 22 | | 03'57" (+00'12") | 399 / 8894 |
| 23 | | 03'57" (+00'12") | 398 / 9293 |
| 24 | | 03'56" (+00'11") | 404 / 9698 |
| 25 | | 03'56" (+00'11") | 401 / 10099 |
| 26 | | 03'56" (+00'11") | 400 / 10499 |
| 27 | | 03'58" (+00'13") | 399 / 10898 |
| 28 | | 03'57" (+00'12") | 401 / 11299 |
| 29 | | 03'56" (+00'11") | 401 / 11701 |
| 30 | | 03'56" (+00'11") | 400 / 12101 |
| 31 | | 03'52" (+00'07") | 407 / 12508 |
| 32 | | 03'56" (+00'11") | 401 / 12910 |
| 33 | | 04'01" (+00'16") | 394 / 13305 |
| 34 | | 03'58" (+00'13") | 402 / 13707 |
| 35 | | 03'58" (+00'13") | 398 / 14106 |
| 36 | | 03'52" (+00'07") | 404 / 14510 |
| 37 | | 03'53" (+00'08") | 502 / 15012 |
| 38 | | 03'50" (+00'05") | 408 / 15420 |
| 39 | | 03'51" (+00'06") | 303 / 15724 |
| 40 | | 03'45" | 408 / 16132 |
| 41 | | 03'52" (+00'07") | 402 / 16534 |
| 42 | | 03'50" (+00'05") | 410 / 16945 |
| 43 | | 03'54" (+00'09") | 404 / 17349 |
| 44 | | 03'51" (+00'06") | 508 / 17858 |
| 45 | | 03'52" (+00'07") | 303 / 18161 |
| 46 | | 03'52" (+00'07") | 407 / 18569 |
| 47 | | 03'51" (+00'06") | 405 / 18974 |
| 48 | | 03'48" (+00'03") | 405 / 19379 |
| 49 | | 03'53" (+00'08") | 401 / 19781 |
| 50 | | 03'41" | 412 / 20194 |
左屈趾長肌太痛了
一直在控制跑姿不要讓小腿出太多力
調整50圈還在調整
全休2天
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 137~166 | 65~79% |
| 2:M馬拉松配速區 | 166~187 | 79~89% |
| 3:T乳酸耐力區 | 187~194 | 89~92% |
| 4:A無氧耐力區 | 194~205 | 92~97.5% |
| 5:I最大耗氧區 | 205~211 | 97.5~100% |
| 最大心率為211 點此去設定最大心率 |
12月累積里程 : 402.25 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'51" | 00:03'51" |
| 2 | 03'57" | 00:07'48" |
| 3 | 03'50" | 00:11'38" |
| 4 | 03'55" | 00:15'33" |
| 5 | 03'56" | 00:19'29" |
| 6 | 03'57" | 00:23'26" |
| 7 | 03'55" | 00:27'21" |
| 8 | 03'57" | 00:31'18" |
| 9 | 03'57" | 00:35'15" |
| 10 | 04'01" | 00:39'16" |
| 11 | 03'52" | 00:43'08" |
| 12 | 03'56" | 00:47'04" |
| 13 | 03'56" | 00:51'00" |
| 14 | 04'01" | 00:55'01" |
| 15 | 03'51" | 00:58'52" |
| 16 | 03'50" | 01:02'42" |
| 17 | 03'54" | 01:06'36" |
| 18 | 03'50" | 01:10'26" |
| 19 | 03'53" | 01:14'19" |
| 20 | 03'50" | 01:18'09" |
| 20.2 | 03'31" | 01:18'50" |
展開計圈分析
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