18.0 km | 01:20:33 | 04:28/km日期: 2016-12-25 06:37 - 總爬升: 278 m - 平均心率: 145 - 卡路里: 940 Cal - 平均步頻: 184 - 溫度: 18°C - 濕度: 81%
Pace: 05'22" / 05'08" / 04'50" / 04'44" / 04'36" / 04'47" / 04'28" / 04'22" / 04'32" / 04'23" / 04'19" / 04'53" / 04'01" / 04'01" / 03'59" / 03'58" / 04'02" / 04'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'22" (+01'27") | 1000 / 1000 |
| 2 | | 05'07" (+01'12") | 1000 / 2000 |
| 3 | | 04'49" (+00'54") | 1000 / 3000 |
| 4 | | 04'44" (+00'49") | 1000 / 4000 |
| 5 | | 04'36" (+00'41") | 1000 / 5000 |
| 6 | | 04'46" (+00'51") | 978 / 5978 |
| 7 | | 04'24" (+00'29") | 1000 / 6978 |
| 8 | | 04'25" (+00'30") | 1000 / 7978 |
| 9 | | 04'31" (+00'36") | 1000 / 8978 |
| 10 | | 04'22" (+00'27") | 1000 / 9978 |
| 11 | | 04'19" (+00'24") | 1000 / 10978 |
| 12 | | 04'28" (+00'33") | 967 / 11945 |
| 13 | | 04'03" (+00'08") | 1000 / 12945 |
| 14 | | 03'59" (+00'04") | 1000 / 13945 |
| 15 | | 04'01" (+00'06") | 1000 / 14945 |
| 16 | | 03'55" | 1000 / 15945 |
| 17 | | 04'04" (+00'09") | 1000 / 16945 |
| 18 | | 04'22" (+00'27") | 1000 / 17945 |
| 19 | | 07'08" (+03'13") | 52 / 17998 |
本日課表：Tempo Run
Dist: 15 KM
Warm; 8 KM @ 4:00; Cool
練習情形：ㄚ龍大仔把我載在集合點後，就是我和民弘的三坑鐵馬道之旅了...> <"
第一趟：4"55/k
第二趟：4"25/k
第三趟：4"06/k
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
12月累積里程 :
202.79 km 
Skechers GO run 4 累積 :
986.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'22" | 00:05'22" |
| 2 | 05'08" | 00:10'30" |
| 3 | 04'50" | 00:15'20" |
| 4 | 04'44" | 00:20'04" |
| 5 | 04'36" | 00:24'40" |
| 6 | 04'47" | 00:29'27" |
| 7 | 04'28" | 00:33'55" |
| 8 | 04'22" | 00:38'17" |
| 9 | 04'32" | 00:42'49" |
| 10 | 04'23" | 00:47'12" |
| 11 | 04'19" | 00:51'31" |
| 12 | 04'53" | 00:56'24" |
| 13 | 04'01" | 01:00'25" |
| 14 | 04'01" | 01:04'26" |
| 15 | 03'59" | 01:08'25" |
| 16 | 03'58" | 01:12'23" |
| 17 | 04'02" | 01:16'25" |
| 18.0 | 04'30" | 01:20'55" |
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