21.2 km | 01:50:33 | 05:12/km日期: 2016-11-03 04:30 - 地點: 舊社橋自行車步道 - 天氣: 涼爽 - 平均心率: 165 - 卡路里: 1145 Cal - 總步數: 19492 - 平均步頻: 176 - 平均步幅: 108 cm - 溫度: 20°C - 濕度: 74%
Pace: 04'54" / 05'07" / 04'57" / 05'24" / 05'16" / 05'47" / 05'31" / 05'43" / 05'30" / 05'19" / 05'10" / 05'01" / 05'10" / 05'11" / 05'22" / 05'28" / 04'55" / 04'54" / 05'00" / 04'55" / 04'54" / 05'12" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 04'58" (+00'06") | 1000 / 1000 | 184 / 108 |
| 2 | | 05'06" (+00'14") | 1000 / 2000 | 172 / 113 |
| 3 | | 04'56" (+00'04") | 1000 / 3001 | 179 / 112 |
| 4 | | 05'23" (+00'31") | 1000 / 4001 | 175 / 105 |
| 5 | | 05'15" (+00'23") | 1002 / 5003 | 182 / 104 |
| 6 | | 05'47" (+00'55") | 1007 / 6011 | 168 / 102 |
| 7 | | 05'26" (+00'34") | 1004 / 7015 | 175 / 104 |
| 8 | | 05'43" (+00'51") | 1007 / 8022 | 172 / 101 |
| 9 | | 05'26" (+00'34") | 1000 / 9023 | 177 / 103 |
| 10 | | 05'20" (+00'28") | 1005 / 10029 | 174 / 107 |
| 11 | | 05'09" (+00'17") | 1000 / 11030 | 176 / 109 |
| 12 | | 05'02" (+00'10") | 1001 / 12031 | 177 / 112 |
| 13 | | 05'11" (+00'19") | 1008 / 13040 | 174 / 110 |
| 14 | | 05'05" (+00'13") | 1008 / 14048 | 174 / 112 |
| 15 | | 05'21" (+00'29") | 1010 / 15059 | 171 / 108 |
| 16 | | 05'26" (+00'34") | 1001 / 16060 | 162 / 113 |
| 17 | | 04'53" (+00'01") | 1005 / 17066 | 179 / 114 |
| 18 | | 04'54" (+00'02") | 1009 / 18075 | 180 / 113 |
| 19 | | 04'56" (+00'04") | 1001 / 19077 | 179 / 112 |
| 20 | | 04'55" (+00'03") | 1009 / 20086 | 180 / 112 |
| 21 | | 04'52" | 1006 / 21092 | 182 / 112 |
| 22 | | 04'29" | 208 / 21300 | 177 / 125 |
基本練習~
天氣涼爽超好跑，每5k喝水一次。
與文豪一起跑。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
11月累積里程 :
279.77 km 
Mizuno SYNCHRO MX灰黑 累積 :
947.5 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'54" | 00:04'54" |
| 2 | 05'07" | 00:10'01" |
| 3 | 04'57" | 00:14'58" |
| 4 | 05'24" | 00:20'22" |
| 5 | 05'16" | 00:25'38" |
| 6 | 05'47" | 00:31'25" |
| 7 | 05'31" | 00:36'56" |
| 8 | 05'43" | 00:42'39" |
| 9 | 05'30" | 00:48'09" |
| 10 | 05'19" | 00:53'28" |
| 11 | 05'10" | 00:58'38" |
| 12 | 05'01" | 01:03'39" |
| 13 | 05'10" | 01:08'49" |
| 14 | 05'11" | 01:14'00" |
| 15 | 05'22" | 01:19'22" |
| 16 | 05'28" | 01:24'50" |
| 17 | 04'55" | 01:29'45" |
| 18 | 04'54" | 01:34'39" |
| 19 | 05'00" | 01:39'39" |
| 20 | 04'55" | 01:44'34" |
| 21 | 04'54" | 01:49'28" |
| 21.2 | 05'12" | 01:50'33" |
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