18.8 km | 01:30:00 | 04:46/km日期: 2016-12-27 18:32 - 地點: 中科大 - 天氣: 冰冷 - 平均心率: 157 - 卡路里: 933 Cal - 平均步頻: 186 - 溫度: 12°C - 濕度: 90%
Pace: 05'03" / 04'31" / 04'35" / 04'38" / 04'40" / 04'42" / 04'51" / 05'14" / 04'26" / 04'43" / 16'58" / 05'10" / 05'12" / 04'27" / 05'48" / 05'09" / 04'52" / 04'30" / 04'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+00'29") | 4197 / 4197 |
| 2 | | 04'17" (+00'01") | 1165 / 5363 |
| 3 | | 06'59" (+02'43") | 142 / 5505 |
| 4 | | 04'21" (+00'05") | 1148 / 6654 |
| 5 | | 09'25" (+05'09") | 106 / 6760 |
| 6 | | 04'29" (+00'13") | 1112 / 7873 |
| 7 | | 13'43" (+09'27") | 72 / 7946 |
| 8 | | 04'25" (+00'09") | 1128 / 9075 |
| 9 | | 08'08" (+03'52") | 122 / 9198 |
| 10 | | 04'17" (+00'01") | 1164 / 10362 |
| 11 | | 08'45" (+04'29") | 114 / 10476 |
| 12 | | 04'36" (+00'20") | 1085 / 11562 |
| 13 | | 14'34" (+10'18") | 68 / 11631 |
| 14 | | 04'19" (+00'03") | 1156 / 12787 |
| 15 | | 09'43" (+05'27") | 102 / 12889 |
| 16 | | 04'26" (+00'10") | 1125 / 14015 |
| 17 | | 11'21" (+07'05") | 88 / 14103 |
| 18 | | 04'22" (+00'06") | 1142 / 15245 |
| 19 | | 18'11" (+13'55") | 54 / 15300 |
| 20 | | 04'16" | 1171 / 16471 |
| 21 | | 08'15" (+03'59") | 121 / 16593 |
| 22 | | 04'27" (+00'11") | 2243 / 18836 |
M20+(T5*10,間休1分)+M10
啃..好累啊
覺得我大腿的痛是星期日LSD造成的，因為我到今天還覺得大腿有痠痛..整個好弱...哈...
今天冰冷，M心率也上不去，中間幾趟的T配速也跑不到...
跑到最後，左腳趾還有點麻，雙手都僵了..有冰凍...大家要注意保暖囉
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~156 | 65~79% |
| 2:M馬拉松配速區 | 156~176 | 79~89% |
| 3:T乳酸耐力區 | 176~182 | 89~92% |
| 4:A無氧耐力區 | 182~193 | 92~97.5% |
| 5:I最大耗氧區 | 193~198 | 97.5~100% |
| 最大心率為198 點此去設定最大心率 |
12月累積里程 :
233.38 km 
asics TARTHERZEAL 3 累積 :
872.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'03" | 00:05'03" |
| 2 | 04'31" | 00:09'34" |
| 3 | 04'35" | 00:14'09" |
| 4 | 04'38" | 00:18'47" |
| 5 | 04'40" | 00:23'27" |
| 6 | 04'42" | 00:28'09" |
| 7 | 04'51" | 00:33'00" |
| 8 | 05'14" | 00:38'14" |
| 9 | 04'26" | 00:42'40" |
| 10 | 04'43" | 00:47'23" |
| 11 | 16'58" | 01:04'21" |
| 12 | 05'10" | 01:09'31" |
| 13 | 05'12" | 01:14'43" |
| 14 | 04'27" | 01:19'10" |
| 15 | 05'48" | 01:24'58" |
| 16 | 05'09" | 01:30'07" |
| 17 | 04'52" | 01:34'59" |
| 18 | 04'30" | 01:39'29" |
| 18.8 | 04'22" | 01:43'09" |
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