24.2 km | 02:02:49 | 05:04/km日期: 2022-01-09 09:38 - 地點: 大同區。關渡宮往返 - 天氣: 陰。涼爽 - 平均心率: 154 - 卡路里: 1388 Cal - 平均步頻: 176 - 溫度: 18°C - 濕度: 74% - PM2.5: 良好(6)
Pace: 05'49" / 04'55" / 04'57" / 05'22" / 04'59" / 05'02" / 05'10" / 05'08" / 05'05" / 05'12" / 05'01" / 05'00" / 05'02" / 04'58" / 05'07" / 04'59" / 05'00" / 05'02" / 05'06" / 05'01" / 05'03" / 05'01" / 05'03" / 04'58" / 04'48" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'49" (+00'55") | 1000 / 1000 |
| 2 | | 04'54" | 1000 / 2000 |
| 3 | | 04'56" (+00'02") | 1000 / 3000 |
| 4 | | 05'22" (+00'28") | 1000 / 4000 |
| 5 | | 04'58" (+00'04") | 1000 / 5000 |
| 6 | | 05'02" (+00'08") | 1000 / 6000 |
| 7 | | 05'10" (+00'16") | 1000 / 7000 |
| 8 | | 05'07" (+00'13") | 1000 / 8000 |
| 9 | | 05'05" (+00'11") | 1000 / 9000 |
| 10 | | 05'11" (+00'17") | 1000 / 10000 |
| 11 | | 05'01" (+00'07") | 1000 / 11000 |
| 12 | | 04'59" (+00'05") | 1000 / 12000 |
| 13 | | 05'01" (+00'07") | 1000 / 13000 |
| 14 | | 04'57" (+00'03") | 1000 / 14000 |
| 15 | | 05'07" (+00'13") | 1000 / 15000 |
| 16 | | 04'58" (+00'04") | 1000 / 16000 |
| 17 | | 05'00" (+00'06") | 1000 / 17000 |
| 18 | | 05'02" (+00'08") | 1000 / 18000 |
| 19 | | 05'05" (+00'11") | 1000 / 19000 |
| 20 | | 05'01" (+00'07") | 1000 / 20000 |
| 21 | | 05'02" (+00'08") | 1000 / 21000 |
| 22 | | 05'00" (+00'06") | 1000 / 22000 |
| 23 | | 05'03" (+00'09") | 1000 / 23000 |
| 24 | | 04'58" (+00'04") | 1000 / 24000 |
| 25 | | 04'50" | 166 / 24166 |
LSD@24K，為了實驗漢森訓練，今天就繼續來個長距離，配速部分將心跳控制在2.0以內，避免造成體能太大耗損，好險前段氣溫涼爽，後段太陽出來後溫度稍微高一點，不過都在可控範圍內，不過，從石牌處決定往社子潮境公園算是個錯誤，又臭又長的跑起來很虐心，還好最後能順利回到抽水站，明天可以休一天，耶！
| 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 | 05'49" | 00:05'49" |
| 2 | 04'55" | 00:10'44" |
| 3 | 04'57" | 00:15'41" |
| 4 | 05'22" | 00:21'03" |
| 5 | 04'59" | 00:26'02" |
| 6 | 05'02" | 00:31'04" |
| 7 | 05'10" | 00:36'14" |
| 8 | 05'08" | 00:41'22" |
| 9 | 05'05" | 00:46'27" |
| 10 | 05'12" | 00:51'39" |
| 11 | 05'01" | 00:56'40" |
| 12 | 05'00" | 01:01'40" |
| 13 | 05'02" | 01:06'42" |
| 14 | 04'58" | 01:11'40" |
| 15 | 05'07" | 01:16'47" |
| 16 | 04'59" | 01:21'46" |
| 17 | 05'00" | 01:26'46" |
| 18 | 05'02" | 01:31'48" |
| 19 | 05'06" | 01:36'54" |
| 20 | 05'01" | 01:41'55" |
| 21 | 05'03" | 01:46'58" |
| 22 | 05'01" | 01:51'59" |
| 23 | 05'03" | 01:57'02" |
| 24 | 04'58" | 02:02'00" |
| 24.2 | 04'54" | 02:02'49" |
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