31.0 km | 02:06:58 | 04:05/km日期: 2024-12-21 05:45 - 平均心率: 151 - 卡路里: 1944 Cal - 平均步頻: 180 - 溫度: 19°C - 濕度: 76.8
Pace: 04'22" / 04'17" / 04'11" / 04'11" / 04'09" / 04'05" / 04'12" / 04'11" / 04'10" / 04'09" / 04'07" / 04'01" / 04'00" / 03'59" / 04'08" / 04'06" / 04'09" / 04'07" / 04'05" / 04'06" / 03'59" / 04'01" / 04'04" / 04'08" / 04'03" / 04'00" / 03'58" / 04'02" / 04'01" / 03'59" / 03'57" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'22" (+00'26") | 1000 / 1000 |
| 2 | | 04'16" (+00'20") | 1000 / 2000 |
| 3 | | 04'11" (+00'15") | 1000 / 3000 |
| 4 | | 04'10" (+00'14") | 1000 / 4000 |
| 5 | | 04'09" (+00'13") | 1000 / 5000 |
| 6 | | 04'04" (+00'08") | 1000 / 6000 |
| 7 | | 04'11" (+00'15") | 1000 / 7000 |
| 8 | | 04'10" (+00'14") | 1000 / 8000 |
| 9 | | 04'10" (+00'14") | 1000 / 9000 |
| 10 | | 04'09" (+00'13") | 1000 / 10000 |
| 11 | | 04'07" (+00'11") | 1000 / 11000 |
| 12 | | 04'00" (+00'04") | 1000 / 12000 |
| 13 | | 04'00" (+00'04") | 1000 / 13000 |
| 14 | | 03'58" (+00'02") | 1000 / 14000 |
| 15 | | 04'08" (+00'12") | 1000 / 15000 |
| 16 | | 04'06" (+00'10") | 1000 / 16000 |
| 17 | | 04'08" (+00'12") | 1000 / 17000 |
| 18 | | 04'07" (+00'11") | 1000 / 18000 |
| 19 | | 04'04" (+00'08") | 1000 / 19000 |
| 20 | | 04'06" (+00'10") | 1000 / 20000 |
| 21 | | 03'59" (+00'03") | 1000 / 21000 |
| 22 | | 04'00" (+00'04") | 1000 / 22000 |
| 23 | | 04'04" (+00'08") | 1000 / 23000 |
| 24 | | 04'08" (+00'12") | 1000 / 24000 |
| 25 | | 04'02" (+00'06") | 1000 / 25000 |
| 26 | | 03'59" (+00'03") | 1000 / 26000 |
| 27 | | 03'58" (+00'02") | 1000 / 27000 |
| 28 | | 04'01" (+00'05") | 1000 / 28000 |
| 29 | | 04'00" (+00'04") | 1000 / 29000 |
| 30 | | 03'59" (+00'03") | 1000 / 30000 |
| 31 | | 03'56" | 1000 / 31000 |
| 32 | | 02'27" | 12 / 31012 |
衝跑量週期感覺身體有點吃不消，今天一起跑腿就很酸，但是又被神鞋推著跑有不受控制的感覺。25公里之後左小腿有點小抽筋，評估30公里課表後段可能無法加速，穩穩跑完比較保險。30公里之後又開始抽筋，全馬的考驗果然30公里之後才開始。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
12月累積里程 : 345.49 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'22" | 00:04'22" |
| 2 | 04'17" | 00:08'39" |
| 3 | 04'11" | 00:12'50" |
| 4 | 04'11" | 00:17'01" |
| 5 | 04'09" | 00:21'10" |
| 6 | 04'05" | 00:25'15" |
| 7 | 04'12" | 00:29'27" |
| 8 | 04'11" | 00:33'38" |
| 9 | 04'10" | 00:37'48" |
| 10 | 04'09" | 00:41'57" |
| 11 | 04'07" | 00:46'04" |
| 12 | 04'01" | 00:50'05" |
| 13 | 04'00" | 00:54'05" |
| 14 | 03'59" | 00:58'04" |
| 15 | 04'08" | 01:02'12" |
| 16 | 04'06" | 01:06'18" |
| 17 | 04'09" | 01:10'27" |
| 18 | 04'07" | 01:14'34" |
| 19 | 04'05" | 01:18'39" |
| 20 | 04'06" | 01:22'45" |
| 21 | 03'59" | 01:26'44" |
| 22 | 04'01" | 01:30'45" |
| 23 | 04'04" | 01:34'49" |
| 24 | 04'08" | 01:38'57" |
| 25 | 04'03" | 01:43'00" |
| 26 | 04'00" | 01:47'00" |
| 27 | 03'58" | 01:50'58" |
| 28 | 04'02" | 01:55'00" |
| 29 | 04'01" | 01:59'01" |
| 30 | 03'59" | 02:03'00" |
| 31 | 03'57" | 02:06'57" |
| 31.0 | 02'45" | 02:06'59" |
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