20.0 km | 01:33:21 | 04:39/km日期: 2018-03-03 19:47 - 地點: 公館河濱 - 平均心率: 152 - 卡路里: 990 Cal - 平均步頻: 180 - 溫度: 24°C - 濕度: 76% - PM2.5: 普通(48)
Pace: 04'27" / 04'09" / 04'53" / 04'56" / 04'16" / 04'13" / 05'06" / 04'55" / 04'13" / 04'11" / 05'20" / 05'02" / 04'12" / 04'18" / 05'46" / 05'23" / 04'03" / 04'00" / 05'07" / 04'49" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'27" (+00'27") | 1000 / 1000 |
| 2 | | 04'08" (+00'08") | 1000 / 2000 |
| 3 | | 04'53" (+00'53") | 1000 / 3000 |
| 4 | | 04'55" (+00'55") | 1000 / 4000 |
| 5 | | 04'14" (+00'14") | 1000 / 5000 |
| 6 | | 04'13" (+00'13") | 1000 / 6000 |
| 7 | | 05'05" (+01'05") | 1000 / 7000 |
| 8 | | 04'55" (+00'55") | 1000 / 8000 |
| 9 | | 04'12" (+00'12") | 1000 / 9000 |
| 10 | | 04'11" (+00'11") | 1000 / 10000 |
| 11 | | 05'19" (+01'19") | 1000 / 11000 |
| 12 | | 05'02" (+01'02") | 1000 / 12000 |
| 13 | | 04'11" (+00'11") | 1000 / 13000 |
| 14 | | 04'18" (+00'18") | 1000 / 14000 |
| 15 | | 05'46" (+01'46") | 1000 / 15000 |
| 16 | | 05'22" (+01'22") | 1000 / 16000 |
| 17 | | 04'03" (+00'03") | 1000 / 17000 |
| 18 | | 04'00" | 1000 / 18000 |
| 19 | | 05'07" (+01'07") | 1000 / 19000 |
| 20 | | 04'48" (+00'48") | 1000 / 20000 |
| 21 | | 04'12" (+00'12") | 10 / 20010 |
RPE : 8
Recipe : (T2k+Cool down 2k )*5
中間的緩跑大概還維持在E pace, 倒數第二趟時上點小橋掉速，所以緩跑降速低於E pace, 最後一趟改成A2k ,都有跑進限速內。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
3月累積里程 : 219.87 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'27" | 00:04'27" |
| 2 | 04'09" | 00:08'36" |
| 3 | 04'53" | 00:13'29" |
| 4 | 04'56" | 00:18'25" |
| 5 | 04'16" | 00:22'41" |
| 6 | 04'13" | 00:26'54" |
| 7 | 05'06" | 00:32'00" |
| 8 | 04'55" | 00:36'55" |
| 9 | 04'13" | 00:41'08" |
| 10 | 04'11" | 00:45'19" |
| 11 | 05'20" | 00:50'39" |
| 12 | 05'02" | 00:55'41" |
| 13 | 04'12" | 00:59'53" |
| 14 | 04'18" | 01:04'11" |
| 15 | 05'46" | 01:09'57" |
| 16 | 05'23" | 01:15'20" |
| 17 | 04'03" | 01:19'23" |
| 18 | 04'00" | 01:23'23" |
| 19 | 05'07" | 01:28'30" |
| 20 | 04'49" | 01:33'19" |
| 20.0 | 04'51" | 01:33'22" |
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