21.0 km | 02:51:13 | 08:08/km日期: 2019-11-23 05:39 - 平均心率: 134 - 卡路里: 1479 Cal - 平均步頻: 142 - 溫度: 18°C - 濕度: 99%
Pace: 06'15" / 05'31" / 05'43" / 06'45" / 10'09" / 10'35" / 09'34" / 09'08" / 08'08" / 08'10" / 08'39" / 08'46" / 08'15" / 07'46" / 07'54" / 07'53" / 07'43" / 07'54" / 08'19" / 08'17" / 09'40" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'15" (+00'44") | 1000 / 1000 |
| 2 | | 05'31" | 1000 / 2000 |
| 3 | | 05'43" (+00'12") | 1000 / 3000 |
| 4 | | 06'44" (+01'13") | 1000 / 4000 |
| 5 | | 10'08" (+04'37") | 1000 / 5000 |
| 6 | | 10'34" (+05'03") | 1000 / 6000 |
| 7 | | 09'34" (+04'03") | 1000 / 7000 |
| 8 | | 09'07" (+03'36") | 1000 / 8000 |
| 9 | | 08'07" (+02'36") | 1000 / 9000 |
| 10 | | 08'10" (+02'39") | 1000 / 10000 |
| 11 | | 08'38" (+03'07") | 1000 / 11000 |
| 12 | | 08'46" (+03'15") | 1000 / 12000 |
| 13 | | 08'15" (+02'44") | 1000 / 13000 |
| 14 | | 07'45" (+02'14") | 1000 / 14000 |
| 15 | | 07'54" (+02'23") | 1000 / 15000 |
| 16 | | 07'52" (+02'21") | 1000 / 16000 |
| 17 | | 07'43" (+02'12") | 1000 / 17000 |
| 18 | | 07'53" (+02'22") | 1000 / 18000 |
| 19 | | 08'18" (+02'47") | 1000 / 19000 |
| 20 | | 08'17" (+02'46") | 1000 / 20000 |
| 21 | | 09'39" (+04'08") | 1000 / 21000 |
| 22 | | 07'09" (+01'38") | 21 / 21021 |
本來今天的目標30K以上，结果4K就受傷，臨時变更訓練以呼吸跟步幅為主，也有半馬訓練。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 136~165 | 65~79% |
| 2:M馬拉松配速區 | 165~186 | 79~89% |
| 3:T乳酸耐力區 | 186~193 | 89~92% |
| 4:A無氧耐力區 | 193~204 | 92~97.5% |
| 5:I最大耗氧區 | 204~210 | 97.5~100% |
| 最大心率為210 點此去設定最大心率 |
11月累積里程 : 584.79 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'15" | 00:06'15" |
| 2 | 05'31" | 00:11'46" |
| 3 | 05'43" | 00:17'29" |
| 4 | 06'45" | 00:24'14" |
| 5 | 10'09" | 00:34'23" |
| 6 | 10'35" | 00:44'58" |
| 7 | 09'34" | 00:54'32" |
| 8 | 09'08" | 01:03'40" |
| 9 | 08'08" | 01:11'48" |
| 10 | 08'10" | 01:19'58" |
| 11 | 08'39" | 01:28'37" |
| 12 | 08'46" | 01:37'23" |
| 13 | 08'15" | 01:45'38" |
| 14 | 07'46" | 01:53'24" |
| 15 | 07'54" | 02:01'18" |
| 16 | 07'53" | 02:09'11" |
| 17 | 07'43" | 02:16'54" |
| 18 | 07'54" | 02:24'48" |
| 19 | 08'19" | 02:33'07" |
| 20 | 08'17" | 02:41'24" |
| 21 | 09'40" | 02:51'04" |
| 21.0 | 06'10" | 02:51'12" |
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