21.3 km | 02:03:28 | 05:47/km日期: 2018-12-21 08:00 - 總爬升: 655 m - 平均心率: 171 - 卡路里: 1160 Cal - 溫度: 18°C - 濕度: 78% - PM2.5: 良好(29)
Pace: 06'26" / 06'41" / 04'49" / 04'58" / 06'43" / 06'36" / 04'56" / 04'59" / 05'57" / 06'23" / 06'29" / 04'44" / 04'52" / 06'56" / 06'32" / 05'22" / 05'05" / 06'52" / 06'31" / 05'31" / 04'59" / 04'48" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'26" (+01'43") | 1000 / 1000 |
| 2 | | 06'40" (+01'57") | 1000 / 2000 |
| 3 | | 04'48" (+00'05") | 1000 / 3000 |
| 4 | | 04'57" (+00'14") | 1000 / 4000 |
| 5 | | 06'42" (+01'59") | 1000 / 5000 |
| 6 | | 06'35" (+01'52") | 1000 / 6000 |
| 7 | | 04'55" (+00'12") | 1000 / 7000 |
| 8 | | 04'58" (+00'15") | 1000 / 8000 |
| 9 | | 05'56" (+01'13") | 1000 / 9000 |
| 10 | | 06'22" (+01'39") | 1000 / 10000 |
| 11 | | 06'28" (+01'45") | 1000 / 11000 |
| 12 | | 04'43" | 1000 / 12000 |
| 13 | | 04'51" (+00'08") | 1000 / 13000 |
| 14 | | 06'55" (+02'12") | 1000 / 14000 |
| 15 | | 06'31" (+01'48") | 1000 / 15000 |
| 16 | | 05'21" (+00'38") | 1000 / 16000 |
| 17 | | 05'04" (+00'21") | 1000 / 17000 |
| 18 | | 06'51" (+02'08") | 1000 / 18000 |
| 19 | | 06'30" (+01'47") | 1000 / 19000 |
| 20 | | 05'30" (+00'47") | 1000 / 20000 |
| 21 | | 04'58" (+00'15") | 1000 / 21000 |
| 22 | | 04'41" | 308 / 21308 |
於4K.8K.13K.17K補水,計時有押暫停.
單趟2K的小緩坡練跑.於第三趟改跑另一段較陡的路線.
下次應該可以跑第三趟路線的小陡坡*5趟? ?
希望鎮西堡54K可以跑完~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
12月累積里程 :
159.26 km 
asics GEL-NOOSA TRI 10 累積 :
509.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'26" | 00:06'26" |
| 2 | 06'41" | 00:13'07" |
| 3 | 04'49" | 00:17'56" |
| 4 | 04'58" | 00:22'54" |
| 5 | 06'43" | 00:29'37" |
| 6 | 06'36" | 00:36'13" |
| 7 | 04'56" | 00:41'09" |
| 8 | 04'59" | 00:46'08" |
| 9 | 05'57" | 00:52'05" |
| 10 | 06'23" | 00:58'28" |
| 11 | 06'29" | 01:04'57" |
| 12 | 04'44" | 01:09'41" |
| 13 | 04'52" | 01:14'33" |
| 14 | 06'56" | 01:21'29" |
| 15 | 06'32" | 01:28'01" |
| 16 | 05'22" | 01:33'23" |
| 17 | 05'05" | 01:38'28" |
| 18 | 06'52" | 01:45'20" |
| 19 | 06'31" | 01:51'51" |
| 20 | 05'31" | 01:57'22" |
| 21 | 04'59" | 02:02'21" |
| 21.3 | 04'48" | 02:03'50" |
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