6.1 km | 00:42:05 | 06:53/km日期: 2023-12-05 20:08 - 平均心率: 164 - 卡路里: 561 Cal - 平均步頻: 176
Pace: 06'37" / 06'44" / 06'51" / 06'44" / 06'48" / 07'26" / 09'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'53" (+00'16") | 417 / 417 |
| 2 | | 13'58" (+09'21") | 91 / 509 |
| 3 | | 04'41" (+00'04") | 416 / 925 |
| 4 | | 17'58" (+13'21") | 74 / 999 |
| 5 | | 04'40" (+00'03") | 413 / 1413 |
| 6 | | 20'39" (+16'02") | 62 / 1476 |
| 7 | | 04'44" (+00'07") | 418 / 1894 |
| 8 | | 18'03" (+13'26") | 76 / 1971 |
| 9 | | 04'45" (+00'08") | 420 / 2391 |
| 10 | | 22'13" (+17'36") | 62 / 2454 |
| 11 | | 04'37" | 419 / 2873 |
| 12 | | 21'00" (+16'23") | 65 / 2938 |
| 13 | | 04'53" (+00'16") | 420 / 3359 |
| 14 | | 17'21" (+12'44") | 73 / 3432 |
| 15 | | 04'46" (+00'09") | 420 / 3853 |
| 16 | | 19'02" (+14'25") | 67 / 3921 |
| 17 | | 05'03" (+00'26") | 419 / 4340 |
| 18 | | 28'38" (+24'01") | 42 / 4382 |
| 19 | | 05'00" (+00'23") | 422 / 4805 |
| 20 | | 07'42" (+03'05") | 1000 / 5805 |
| 21 | | 08'04" (+03'27") | 295 / 6100 |
課表：
400m *10趟 （配2min/ 一圈）
間休80’s
緩跑3圈
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 133~161 | 65~79% |
| 2:M馬拉松配速區 | 161~182 | 79~89% |
| 3:T乳酸耐力區 | 182~188 | 89~92% |
| 4:A無氧耐力區 | 188~199 | 92~97.5% |
| 5:I最大耗氧區 | 199~205 | 97.5~100% |
| 最大心率為205 點此去設定最大心率 |
12月累積里程 :
138.55 km 
Brooks ADRENALINE GTS 23 累積 :
962.6 kmTCX 2.0 上傳 | 12 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'37" | 00:06'37" |
| 2 | 06'44" | 00:13'21" |
| 3 | 06'51" | 00:20'12" |
| 4 | 06'44" | 00:26'56" |
| 5 | 06'48" | 00:33'44" |
| 6 | 07'26" | 00:41'10" |
| 6.1 | 09'04" | 00:42'05" |
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