40.0 km | 03:31:31 | 05:16/km日期: 2019-12-20 15:36 - 總爬升: 317 m - 天氣: 雨後涼爽 - 平均心率: 155 - 卡路里: 2656 Cal - 平均步頻: 200 - 溫度: 20°C - 濕度: 84%
Pace: 05'19" / 05'23" / 05'10" / 05'37" / 05'20" / 06'26" / 05'30" / 05'04" / 05'13" / 05'07" / 04'54" / 04'57" / 05'07" / 05'43" / 05'36" / 05'30" / 05'34" / 05'03" / 07'35" / 05'12" / 05'05" / 05'05" / 05'08" / 05'17" / 05'06" / 05'13" / 05'17" / 05'44" / 05'28" / 05'14" / 05'09" / 05'19" / 05'07" / 05'28" / 05'20" / 05'25" / 05'29" / 05'12" / 05'26" / 05'28" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'19" (+00'26") | 1000 / 1000 |
| 2 | | 05'02" (+00'09") | 1000 / 2000 |
| 3 | | 05'10" (+00'17") | 1000 / 3000 |
| 4 | | 05'08" (+00'15") | 1000 / 4000 |
| 5 | | 05'20" (+00'27") | 1000 / 5000 |
| 6 | | 05'44" (+00'51") | 1000 / 6000 |
| 7 | | 05'19" (+00'26") | 1000 / 7000 |
| 8 | | 05'03" (+00'10") | 1000 / 8000 |
| 9 | | 05'13" (+00'20") | 1000 / 9000 |
| 10 | | 05'07" (+00'14") | 1000 / 10000 |
| 11 | | 04'53" | 1000 / 11000 |
| 12 | | 04'57" (+00'04") | 1000 / 12000 |
| 13 | | 05'06" (+00'13") | 1000 / 13000 |
| 14 | | 05'42" (+00'49") | 1000 / 14000 |
| 15 | | 05'35" (+00'42") | 1000 / 15000 |
| 16 | | 05'29" (+00'36") | 1000 / 16000 |
| 17 | | 05'34" (+00'41") | 1000 / 17000 |
| 18 | | 05'03" (+00'10") | 1000 / 18000 |
| 19 | | 05'24" (+00'31") | 1000 / 19000 |
| 20 | | 05'12" (+00'19") | 1000 / 20000 |
| 21 | | 05'04" (+00'11") | 1000 / 21000 |
| 22 | | 05'05" (+00'12") | 1000 / 22000 |
| 23 | | 05'08" (+00'15") | 1000 / 23000 |
| 24 | | 05'17" (+00'24") | 1000 / 24000 |
| 25 | | 05'05" (+00'12") | 1000 / 25000 |
| 26 | | 05'13" (+00'20") | 1000 / 26000 |
| 27 | | 05'16" (+00'23") | 1000 / 27000 |
| 28 | | 05'43" (+00'50") | 1000 / 28000 |
| 29 | | 05'28" (+00'35") | 1000 / 29000 |
| 30 | | 05'13" (+00'20") | 1000 / 30000 |
| 31 | | 05'09" (+00'16") | 1000 / 31000 |
| 32 | | 05'18" (+00'25") | 1000 / 32000 |
| 33 | | 05'06" (+00'13") | 1000 / 33000 |
| 34 | | 05'27" (+00'34") | 1000 / 34000 |
| 35 | | 05'20" (+00'27") | 1000 / 35000 |
| 36 | | 05'25" (+00'32") | 1000 / 36000 |
| 37 | | 05'18" (+00'25") | 1000 / 37000 |
| 38 | | 05'12" (+00'19") | 1000 / 38000 |
| 39 | | 05'26" (+00'33") | 1000 / 39000 |
| 40 | | 05'28" (+00'35") | 1000 / 40000 |
| 41 | | 05'14" (+00'21") | 36 / 40036 |
等到雨停再出門LSD，只帶了300CC小水+2個鹽糖，愈跑愈遠，愈跑愈不想早回家，到玉虛宮排樓的甘仔店先補1蠻牛回體力。
小路>轉台三線>轉159甲>下蘭潭>亂繞回家湊到40K收工。
還好下午天氣賞臉，雨停就不再下，一路涼涼的，只是天色一暗溫度急降，還是有些小失溫。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
12月累積里程 :
432.96 km 
母子鱷魚 跟上來(白)#2 累積 :
1152.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'23" | 00:10'42" |
| 3 | 05'10" | 00:15'52" |
| 4 | 05'37" | 00:21'29" |
| 5 | 05'20" | 00:26'49" |
| 6 | 06'26" | 00:33'15" |
| 7 | 05'30" | 00:38'45" |
| 8 | 05'04" | 00:43'49" |
| 9 | 05'13" | 00:49'02" |
| 10 | 05'07" | 00:54'09" |
| 11 | 04'54" | 00:59'03" |
| 12 | 04'57" | 01:04'00" |
| 13 | 05'07" | 01:09'07" |
| 14 | 05'43" | 01:14'50" |
| 15 | 05'36" | 01:20'26" |
| 16 | 05'30" | 01:25'56" |
| 17 | 05'34" | 01:31'30" |
| 18 | 05'03" | 01:36'33" |
| 19 | 07'35" | 01:44'08" |
| 20 | 05'12" | 01:49'20" |
| 21 | 05'05" | 01:54'25" |
| 22 | 05'05" | 01:59'30" |
| 23 | 05'08" | 02:04'38" |
| 24 | 05'17" | 02:09'55" |
| 25 | 05'06" | 02:15'01" |
| 26 | 05'13" | 02:20'14" |
| 27 | 05'17" | 02:25'31" |
| 28 | 05'44" | 02:31'15" |
| 29 | 05'28" | 02:36'43" |
| 30 | 05'14" | 02:41'57" |
| 31 | 05'09" | 02:47'06" |
| 32 | 05'19" | 02:52'25" |
| 33 | 05'07" | 02:57'32" |
| 34 | 05'28" | 03:03'00" |
| 35 | 05'20" | 03:08'20" |
| 36 | 05'25" | 03:13'45" |
| 37 | 05'29" | 03:19'14" |
| 38 | 05'12" | 03:24'26" |
| 39 | 05'26" | 03:29'52" |
| 40 | 05'28" | 03:35'20" |
| 40.0 | 05'27" | 03:35'32" |
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