14.0 km | 01:11:15 | 05:06/km日期: 2022-01-07 17:22 - 地點: 板橋河濱 - 天氣: 陰。氣溫略低。風大 - 平均心率: 152 - 卡路里: 797 Cal - 平均步頻: 176 - 溫度: 17°C - 濕度: 72% - PM2.5: 良好(12)
Pace: 05'03" / 04'57" / 04'54" / 06'28" / 05'13" / 04'56" / 05'00" / 04'24" / 04'55" / 05'05" / 05'07" / 05'16" / 05'09" / 05'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'03" (+00'53") | 1000 / 1000 |
| 2 | | 04'57" (+00'47") | 1000 / 2000 |
| 3 | | 04'53" (+00'43") | 1000 / 3000 |
| 4 | | 04'28" (+00'18") | 14 / 3014 |
| 5 | | 17'52" (+13'42") | 168 / 3183 |
| 6 | | 04'10" | 1000 / 4183 |
| 7 | | 07'17" (+03'07") | 274 / 4457 |
| 8 | | 04'12" (+00'02") | 1000 / 5457 |
| 9 | | 07'18" (+03'08") | 273 / 5731 |
| 10 | | 04'15" (+00'05") | 1000 / 6731 |
| 11 | | 06'44" (+02'34") | 296 / 7028 |
| 12 | | 04'18" (+00'08") | 1000 / 8028 |
| 13 | | 06'18" (+02'08") | 317 / 8345 |
| 14 | | 04'20" (+00'10") | 1000 / 9345 |
| 15 | | 07'27" (+03'17") | 267 / 9613 |
| 16 | | 04'16" (+00'06") | 1000 / 10613 |
| 17 | | 06'20" (+02'10") | 315 / 10928 |
| 18 | | 12'36" (+08'26") | 0 / 10929 |
| 19 | | 04'58" (+00'48") | 2 / 10932 |
| 20 | | 07'50" (+03'40") | 2 / 10934 |
| 21 | | 07'59" (+03'49") | 2 / 10937 |
| 22 | | 06'17" (+02'07") | 3 / 10940 |
| 23 | | 05'16" (+01'06") | 5 / 10945 |
| 24 | | 11'10" (+07'00") | 2 / 10947 |
| 25 | | 04'53" (+00'43") | 4 / 10952 |
| 26 | | 05'13" (+01'03") | 1000 / 11952 |
| 27 | | 05'11" (+01'01") | 1000 / 12952 |
| 28 | | 05'06" (+00'56") | 1000 / 13952 |
| 29 | | 05'16" (+01'06") | 7 / 13960 |
1K間歇x6，今天找到空檔趕緊到河濱報到練間歇，因為疫情緣故，考量到很久沒練間歇，所以預計練六趟即可，雖然中間好幾趟都跑在配速下限，不過最終還是有完成，接著休息一天後就是長距離訓練。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~151 | 65~79% |
| 2:M馬拉松配速區 | 151~170 | 79~89% |
| 3:T乳酸耐力區 | 170~176 | 89~92% |
| 4:A無氧耐力區 | 176~187 | 92~97.5% |
| 5:I最大耗氧區 | 187~192 | 97.5~100% |
| 最大心率為192 點此去設定最大心率 |
1月累積里程 :
156.98 km 
Nike Air Zoom Pegasus 37 累積 :
375.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'03" | 00:05'03" |
| 2 | 04'57" | 00:10'00" |
| 3 | 04'54" | 00:14'54" |
| 4 | 06'28" | 00:21'22" |
| 5 | 05'13" | 00:26'35" |
| 6 | 04'56" | 00:31'31" |
| 7 | 05'00" | 00:36'31" |
| 8 | 04'24" | 00:40'55" |
| 9 | 04'55" | 00:45'50" |
| 10 | 05'05" | 00:50'55" |
| 11 | 05'07" | 00:56'02" |
| 12 | 05'16" | 01:01'18" |
| 13 | 05'09" | 01:06'27" |
| 14.0 | 05'02" | 01:11'18" |
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