21.1 km | 01:42:27 | 04:51/km日期: 2018-11-18 05:29 - 平均心率: 149 - 卡路里: 1347 Cal - 平均步頻: 186 - 溫度: 22°C - 濕度: 82% - PM2.5: 良好(2)
Pace: 06'01" / 04'54" / 04'49" / 04'51" / 04'46" / 04'49" / 04'49" / 04'50" / 04'47" / 04'50" / 06'20" / 04'54" / 04'55" / 05'46" / 04'54" / 04'29" / 13'00" / 04'52" / 04'50" / 05'30" / 04'56" / 04'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'14" (+00'45") | 1000 / 1000 |
| 2 | | 04'54" (+00'25") | 1000 / 2000 |
| 3 | | 04'49" (+00'20") | 1000 / 3000 |
| 4 | | 04'50" (+00'21") | 1000 / 4000 |
| 5 | | 04'45" (+00'16") | 1000 / 5000 |
| 6 | | 04'49" (+00'20") | 1000 / 6000 |
| 7 | | 04'49" (+00'20") | 1000 / 7000 |
| 8 | | 04'50" (+00'21") | 1000 / 8000 |
| 9 | | 04'46" (+00'17") | 1000 / 9000 |
| 10 | | 04'49" (+00'20") | 1000 / 10000 |
| 11 | | 04'47" (+00'18") | 1000 / 11000 |
| 12 | | 04'53" (+00'24") | 1000 / 12000 |
| 13 | | 04'55" (+00'26") | 1000 / 13000 |
| 14 | | 04'53" (+00'24") | 1000 / 14000 |
| 15 | | 04'53" (+00'24") | 1000 / 15000 |
| 16 | | 04'29" | 1000 / 16000 |
| 17 | | 04'50" (+00'21") | 1000 / 17000 |
| 18 | | 04'52" (+00'23") | 1000 / 18000 |
| 19 | | 04'49" (+00'20") | 1000 / 19000 |
| 20 | | 05'04" (+00'35") | 1000 / 20000 |
| 21 | | 04'55" (+00'26") | 1000 / 21000 |
| 22 | | 04'33" (+00'04") | 78 / 21078 |
課表: 15K M配+30", 5K M配
M配跑不動，可能是因為昨天溫泉泡太多的關係，下次自己多注意
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 133~162 | 65~79% |
| 2:M馬拉松配速區 | 162~183 | 79~89% |
| 3:T乳酸耐力區 | 183~189 | 89~92% |
| 4:A無氧耐力區 | 189~200 | 92~97.5% |
| 5:I最大耗氧區 | 200~206 | 97.5~100% |
| 最大心率為206 點此去設定最大心率 |
11月累積里程 :
217.06 km 
adidas adizero boston 7 累積 :
600.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'01" | 00:06'01" |
| 2 | 04'54" | 00:10'55" |
| 3 | 04'49" | 00:15'44" |
| 4 | 04'51" | 00:20'35" |
| 5 | 04'46" | 00:25'21" |
| 6 | 04'49" | 00:30'10" |
| 7 | 04'49" | 00:34'59" |
| 8 | 04'50" | 00:39'49" |
| 9 | 04'47" | 00:44'36" |
| 10 | 04'50" | 00:49'26" |
| 11 | 06'20" | 00:55'46" |
| 12 | 04'54" | 01:00'40" |
| 13 | 04'55" | 01:05'35" |
| 14 | 05'46" | 01:11'21" |
| 15 | 04'54" | 01:16'15" |
| 16 | 04'29" | 01:20'44" |
| 17 | 13'00" | 01:33'44" |
| 18 | 04'52" | 01:38'36" |
| 19 | 04'50" | 01:43'26" |
| 20 | 05'30" | 01:48'56" |
| 21 | 04'56" | 01:53'52" |
| 21.1 | 04'26" | 01:54'13" |
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