31.1 km | 03:45:58 | 07:16/km日期: 2020-12-19 15:21 - 平均心率: 133 - 卡路里: 2374 Cal - 平均步頻: 164
Pace: 08'03" / 07'31" / 07'31" / 06'57" / 06'55" / 06'04" / 08'15" / 06'03" / 06'53" / 06'06" / 08'30" / 06'06" / 08'17" / 06'01" / 07'33" / 06'13" / 06'04" / 07'40" / 06'07" / 07'28" / 06'11" / 07'28" / 06'09" / 08'12" / 06'19" / 07'50" / 06'32" / 08'52" / 06'50" / 07'56" / 08'37" / 16'18" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 34'09" (+28'05") | 146 / 146 |
| 2 | | 07'43" (+01'39") | 1000 / 1146 |
| 3 | | 07'02" (+00'58") | 1000 / 2146 |
| 4 | | 07'31" (+01'27") | 1000 / 3146 |
| 5 | | 06'50" (+00'46") | 1000 / 4146 |
| 6 | | 06'53" (+00'49") | 1000 / 5146 |
| 7 | | 06'10" (+00'06") | 1000 / 6146 |
| 8 | | 08'12" (+02'08") | 1000 / 7146 |
| 9 | | 06'05" (+00'01") | 1000 / 8146 |
| 10 | | 06'50" (+00'46") | 1000 / 9146 |
| 11 | | 06'07" (+00'03") | 1000 / 10146 |
| 12 | | 08'25" (+02'21") | 1000 / 11146 |
| 13 | | 06'04" | 1000 / 12146 |
| 14 | | 08'14" (+02'10") | 1000 / 13146 |
| 15 | | 06'04" | 1000 / 14146 |
| 16 | | 07'37" (+01'33") | 1000 / 15146 |
| 17 | | 06'09" (+00'05") | 1000 / 16146 |
| 18 | | 06'07" (+00'03") | 1000 / 17146 |
| 19 | | 07'38" (+01'34") | 1000 / 18146 |
| 20 | | 06'08" (+00'04") | 1000 / 19146 |
| 21 | | 07'28" (+01'24") | 1000 / 20146 |
| 22 | | 06'06" (+00'02") | 1000 / 21146 |
| 23 | | 07'28" (+01'24") | 1000 / 22146 |
| 24 | | 06'07" (+00'03") | 1000 / 23146 |
| 25 | | 08'18" (+02'14") | 1000 / 24146 |
| 26 | | 06'19" (+00'15") | 1000 / 25146 |
| 27 | | 07'47" (+01'43") | 1000 / 26146 |
| 28 | | 06'35" (+00'31") | 1000 / 27146 |
| 29 | | 08'44" (+02'40") | 1000 / 28146 |
| 30 | | 06'57" (+00'53") | 1000 / 29146 |
| 31 | | 07'53" (+01'49") | 1000 / 30146 |
| 32 | | 07'22" (+01'18") | 570 / 30717 |
| 33 | | 13'22" (+07'18") | 373 / 31091 |
Garmin 課表：輕鬆跑 19英里 (30.56km)
有點扯的輕鬆跑呀！這麼長的距離？？
起跑的時候，又冷又逆風又飄雨，無敵冷
幸好有穿防風薄外套，跑一公里休息一百多米
大概三、四公里才暖起來，然後就變成兩公里
休息兩百米，因為成對配速較慢，所以我有多繞
回頭找他，追一下剩餘距離（他的課表比我少兩英里）
二十六公里之後，有點跑不動了，跑雖然可以跑，
但姿勢跟感覺都差很多了，這個時候結束應該很完美
可惜離家裡還有三公里多，還是得乖乖的跑完。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~131 | 65~79% |
| 2:M馬拉松配速區 | 131~147 | 79~89% |
| 3:T乳酸耐力區 | 147~152 | 89~92% |
| 4:A無氧耐力區 | 152~161 | 92~97.5% |
| 5:I最大耗氧區 | 161~166 | 97.5~100% |
| 最大心率為166 點此去設定最大心率 |
12月累積里程 :
207.30 km 
Y拖 - 藍三 累積 :
1127.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'03" | 00:08'03" |
| 2 | 07'31" | 00:15'34" |
| 3 | 07'31" | 00:23'05" |
| 4 | 06'57" | 00:30'02" |
| 5 | 06'55" | 00:36'57" |
| 6 | 06'04" | 00:43'01" |
| 7 | 08'15" | 00:51'16" |
| 8 | 06'03" | 00:57'19" |
| 9 | 06'53" | 01:04'12" |
| 10 | 06'06" | 01:10'18" |
| 11 | 08'30" | 01:18'48" |
| 12 | 06'06" | 01:24'54" |
| 13 | 08'17" | 01:33'11" |
| 14 | 06'01" | 01:39'12" |
| 15 | 07'33" | 01:46'45" |
| 16 | 06'13" | 01:52'58" |
| 17 | 06'04" | 01:59'02" |
| 18 | 07'40" | 02:06'42" |
| 19 | 06'07" | 02:12'49" |
| 20 | 07'28" | 02:20'17" |
| 21 | 06'11" | 02:26'28" |
| 22 | 07'28" | 02:33'56" |
| 23 | 06'09" | 02:40'05" |
| 24 | 08'12" | 02:48'17" |
| 25 | 06'19" | 02:54'36" |
| 26 | 07'50" | 03:02'26" |
| 27 | 06'32" | 03:08'58" |
| 28 | 08'52" | 03:17'50" |
| 29 | 06'50" | 03:24'40" |
| 30 | 07'56" | 03:32'36" |
| 31 | 08'37" | 03:41'13" |
| 31.1 | 16'16" | 03:42'42" |
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