16.4 km | 01:38:59 | 06:02/km日期: 2017-01-21 07:31 - 總爬升: 325 m - 地點: 中正廟 - 天氣: 陰冷 - 平均心率: 151 - 卡路里: 1178 Cal - 平均步頻: 186 - 溫度: 13°C - 濕度: 63%
Pace: 06'14" / 05'56" / 06'24" / 06'22" / 06'34" / 06'22" / 05'49" / 05'55" / 05'50" / 05'51" / 05'52" / 05'57" / 05'57" / 06'00" / 05'56" / 05'54" / 05'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'14" (+00'31") | 1000 / 1000 |
| 2 | | 05'55" (+00'12") | 1000 / 2000 |
| 3 | | 06'24" (+00'41") | 1000 / 3000 |
| 4 | | 06'21" (+00'38") | 1000 / 4000 |
| 5 | | 06'33" (+00'50") | 1000 / 5000 |
| 6 | | 06'22" (+00'39") | 1000 / 6000 |
| 7 | | 05'52" (+00'09") | 362 / 6362 |
| 8 | | 05'47" (+00'04") | 1000 / 7362 |
| 9 | | 05'56" (+00'13") | 1000 / 8362 |
| 10 | | 05'45" (+00'02") | 1000 / 9362 |
| 11 | | 05'51" (+00'08") | 1000 / 10362 |
| 12 | | 05'55" (+00'12") | 1000 / 11362 |
| 13 | | 05'59" (+00'16") | 1000 / 12362 |
| 14 | | 05'56" (+00'13") | 1000 / 13362 |
| 15 | | 06'05" (+00'22") | 1000 / 14362 |
| 16 | | 05'43" | 1000 / 15362 |
| 17 | | 05'57" (+00'14") | 999 / 16362 |
E心率40分鐘加上M配速10KM, 開始照課表跑之後覺得最大的改變是不會爆心跳了, 同樣的距離也比之前跑起來輕鬆很多, 距離東馬5個星期, 繼續加油!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
1月累積里程 :
166.49 km 
Mizuro Wave Emperor 累積 :
1028.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'14" | 00:06'14" |
| 2 | 05'56" | 00:12'10" |
| 3 | 06'24" | 00:18'34" |
| 4 | 06'22" | 00:24'56" |
| 5 | 06'34" | 00:31'30" |
| 6 | 06'22" | 00:37'52" |
| 7 | 05'49" | 00:43'41" |
| 8 | 05'55" | 00:49'36" |
| 9 | 05'50" | 00:55'26" |
| 10 | 05'51" | 01:01'17" |
| 11 | 05'52" | 01:07'09" |
| 12 | 05'57" | 01:13'06" |
| 13 | 05'57" | 01:19'03" |
| 14 | 06'00" | 01:25'03" |
| 15 | 05'56" | 01:30'59" |
| 16 | 05'54" | 01:36'53" |
| 16.4 | 05'50" | 01:39'00" |
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