19.1 km | 01:53:00 | 05:55/km日期: 2020-12-28 04:45 - 平均心率: 122 - 卡路里: 800 Cal - 平均步頻: 168 - 溫度: 20°C - 濕度: 74% - PM2.5: 良好(6)
Pace: 07'07" / 06'43" / 06'16" / 05'49" / 05'52" / 05'51" / 05'54" / 05'52" / 05'55" / 05'51" / 05'52" / 05'42" / 05'52" / 05'33" / 05'47" / 05'35" / 05'22" / 05'39" / 06'01" / 05'02" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'06" (+03'03") | 1000 / 1000 |
| 2 | | 06'43" (+02'40") | 1000 / 2000 |
| 3 | | 06'17" (+02'14") | 398 / 2398 |
| 4 | | 06'03" (+02'00") | 806 / 3204 |
| 5 | | 05'56" (+01'53") | 406 / 3611 |
| 6 | | 05'47" (+01'44") | 407 / 4018 |
| 7 | | 05'53" (+01'50") | 404 / 4423 |
| 8 | | 05'52" (+01'49") | 405 / 4829 |
| 9 | | 05'51" (+01'48") | 406 / 5235 |
| 10 | | 05'46" (+01'43") | 403 / 5639 |
| 11 | | 05'50" (+01'47") | 405 / 6044 |
| 12 | | 05'50" (+01'47") | 406 / 6450 |
| 13 | | 05'57" (+01'54") | 408 / 6859 |
| 14 | | 05'48" (+01'45") | 402 / 7261 |
| 15 | | 05'53" (+01'50") | 400 / 7662 |
| 16 | | 05'55" (+01'52") | 407 / 8069 |
| 17 | | 05'59" (+01'56") | 389 / 8459 |
| 18 | | 05'51" (+01'48") | 408 / 8868 |
| 19 | | 05'57" (+01'54") | 404 / 9272 |
| 20 | | 05'50" (+01'47") | 407 / 9680 |
| 21 | | 05'47" (+01'44") | 402 / 10082 |
| 22 | | 05'48" (+01'45") | 413 / 10496 |
| 23 | | 05'48" (+01'45") | 405 / 10902 |
| 24 | | 05'47" (+01'44") | 406 / 11308 |
| 25 | | 05'49" (+01'46") | 402 / 11711 |
| 26 | | 05'35" (+01'32") | 406 / 12117 |
| 27 | | 05'52" (+01'49") | 406 / 12524 |
| 28 | | 05'49" (+01'46") | 401 / 12925 |
| 29 | | 05'37" (+01'34") | 405 / 13331 |
| 30 | | 05'40" (+01'37") | 404 / 13736 |
| 31 | | 05'36" (+01'33") | 404 / 14140 |
| 32 | | 05'40" (+01'37") | 402 / 14542 |
| 33 | | 05'47" (+01'44") | 401 / 14944 |
| 34 | | 05'40" (+01'37") | 407 / 15352 |
| 35 | | 05'36" (+01'33") | 403 / 15755 |
| 36 | | 05'36" (+01'33") | 402 / 16157 |
| 37 | | 05'25" (+01'22") | 403 / 16561 |
| 38 | | 05'15" (+01'12") | 401 / 16962 |
| 39 | | 04'03" | 409 / 17372 |
| 40 | | 06'24" (+02'21") | 1000 / 18372 |
| 41 | | 05'53" (+01'50") | 724 / 19096 |
少吃或多跑才能降低目前的體重，但經過這一兩天的實踐，我發現少吃是不可能了，因為無論我多小心，今天體重仍維持71.2公斤，好，那就多跑吧，氣溫低不會熱壞人，多跑之後也不會太累，我絕不能看著體重不斷攀升卻束手無策的。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
12月累積里程 : 309.84 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'07" | 00:07'07" |
| 2 | 06'43" | 00:13'50" |
| 3 | 06'16" | 00:20'06" |
| 4 | 05'49" | 00:25'55" |
| 5 | 05'52" | 00:31'47" |
| 6 | 05'51" | 00:37'38" |
| 7 | 05'54" | 00:43'32" |
| 8 | 05'52" | 00:49'24" |
| 9 | 05'55" | 00:55'19" |
| 10 | 05'51" | 01:01'10" |
| 11 | 05'52" | 01:07'02" |
| 12 | 05'42" | 01:12'44" |
| 13 | 05'52" | 01:18'36" |
| 14 | 05'33" | 01:24'09" |
| 15 | 05'47" | 01:29'56" |
| 16 | 05'35" | 01:35'31" |
| 17 | 05'22" | 01:40'53" |
| 18 | 05'39" | 01:46'32" |
| 19 | 06'01" | 01:52'33" |
| 19.1 | 04'59" | 01:53'02" |
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