19.1 km | 01:31:26 | 04:46/km日期: 2021-12-09 05:56 - 總爬升: 197 m - 平均心率: 150 - 卡路里: 1174 Cal - 平均步頻: 178 - 溫度: 20°C - 濕度: 76% - PM2.5: 良好(7)
Pace: 06'41" / 05'20" / 05'16" / 04'24" / 04'26" / 04'32" / 04'26" / 04'28" / 04'30" / 04'24" / 04'30" / 04'55" / 04'42" / 05'08" / 04'42" / 04'54" / 04'53" / 04'26" / 04'08" / 05'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'40" (+02'32") | 1000 / 1000 |
| 2 | | 05'20" (+01'12") | 1000 / 2000 |
| 3 | | 05'15" (+01'07") | 1000 / 3000 |
| 4 | | 04'23" (+00'15") | 1000 / 4000 |
| 5 | | 04'26" (+00'18") | 1000 / 5000 |
| 6 | | 04'32" (+00'24") | 1000 / 6000 |
| 7 | | 04'25" (+00'17") | 1000 / 7000 |
| 8 | | 04'27" (+00'19") | 1000 / 8000 |
| 9 | | 04'30" (+00'22") | 1000 / 9000 |
| 10 | | 04'24" (+00'16") | 1000 / 10000 |
| 11 | | 04'29" (+00'21") | 1000 / 11000 |
| 12 | | 04'55" (+00'47") | 1000 / 12000 |
| 13 | | 04'42" (+00'34") | 1000 / 13000 |
| 14 | | 05'08" (+01'00") | 1000 / 14000 |
| 15 | | 04'41" (+00'33") | 1000 / 15000 |
| 16 | | 04'54" (+00'46") | 1000 / 16000 |
| 17 | | 04'52" (+00'44") | 1000 / 17000 |
| 18 | | 04'25" (+00'17") | 1000 / 18000 |
| 19 | | 04'08" | 1000 / 19000 |
| 20 | | 05'19" (+01'11") | 128 / 19128 |
19k=2k+10k(p4:28)+7k
週二右膝外側不適，休跑一天放掉一次速度課表，昨天工作行程無法跑步，等於連休了二天，今天10k配4:28感覺是吃力的，肢體沒問題，但心肺要很努力，原本預計再快再遠些，但今天就只能這樣了，末段的緩跑最後2k，GPS飄掉了，應該只有五分左右的配速
| 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 | 06'41" | 00:06'41" |
| 2 | 05'20" | 00:12'01" |
| 3 | 05'16" | 00:17'17" |
| 4 | 04'24" | 00:21'41" |
| 5 | 04'26" | 00:26'07" |
| 6 | 04'32" | 00:30'39" |
| 7 | 04'26" | 00:35'05" |
| 8 | 04'28" | 00:39'33" |
| 9 | 04'30" | 00:44'03" |
| 10 | 04'24" | 00:48'27" |
| 11 | 04'30" | 00:52'57" |
| 12 | 04'55" | 00:57'52" |
| 13 | 04'42" | 01:02'34" |
| 14 | 05'08" | 01:07'42" |
| 15 | 04'42" | 01:12'24" |
| 16 | 04'54" | 01:17'18" |
| 17 | 04'53" | 01:22'11" |
| 18 | 04'26" | 01:26'37" |
| 19 | 04'08" | 01:30'45" |
| 19.1 | 05'19" | 01:31'26" |
ricky tseng 說推
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