21.0 km | 01:46:01 | 05:02/km日期: 2020-12-13 07:29 - 地點: HOME - 天氣: 多雲涼爽 - 平均心率: 140 - 卡路里: 1292 Cal - 平均步頻: 182 - 溫度: 18°C - 濕度: 83% - PM2.5: 良好(20)
Pace: 06'10" / 05'20" / 05'07" / 04'56" / 05'04" / 05'03" / 05'10" / 05'04" / 05'04" / 05'10" / 05'54" / 05'45" / 04'48" / 04'49" / 04'52" / 08'47" / 04'32" / 04'44" / 04'51" / 04'57" / 05'03" / 03'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'10" (+01'38") | 1000 / 1000 |
| 2 | | 05'20" (+00'48") | 1000 / 2000 |
| 3 | | 05'06" (+00'34") | 1000 / 3000 |
| 4 | | 04'56" (+00'24") | 1000 / 4000 |
| 5 | | 05'03" (+00'31") | 1000 / 5000 |
| 6 | | 05'03" (+00'31") | 1000 / 6000 |
| 7 | | 05'09" (+00'37") | 1000 / 7000 |
| 8 | | 05'04" (+00'32") | 1000 / 8000 |
| 9 | | 05'03" (+00'31") | 1000 / 9000 |
| 10 | | 05'10" (+00'38") | 1000 / 10000 |
| 11 | | 05'11" (+00'39") | 1000 / 11000 |
| 12 | | 05'01" (+00'29") | 1000 / 12000 |
| 13 | | 04'48" (+00'16") | 1000 / 13000 |
| 14 | | 04'49" (+00'17") | 1000 / 14000 |
| 15 | | 04'51" (+00'19") | 1000 / 15000 |
| 16 | | 04'59" (+00'27") | 1000 / 16000 |
| 17 | | 04'32" | 1000 / 17000 |
| 18 | | 04'43" (+00'11") | 1000 / 18000 |
| 19 | | 04'50" (+00'18") | 1000 / 19000 |
| 20 | | 04'57" (+00'25") | 1000 / 20000 |
| 21 | | 05'02" (+00'30") | 1000 / 21000 |
| 22 | | 03'33" | 18 / 21018 |
MAF 140+步頻184訓練
一樣跑完不覺得累很神奇...
#11K上廁所, 16K補FIN1瓶
#RQ體能狀況：狀況普通
(狀況: 0.3, 體能: 12.8, 疲勞: 13.8)
#RQ訓練指數: 22.5, 即時跑力: 51.8↑1
#嘎米訓練成效: 3.1: 影響有氧基礎
#嘎米訓練狀況: 具成效
#嘎米最大攝氧量: 56➡55
#沒有付出就沒有回報, 沒有準備就沒有PB
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
12月累積里程 :
319.31 km 
母子鱷魚 超跑Y拖3代進階款(寶藍-40號) 累積 :
1201.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'10" | 00:06'10" |
| 2 | 05'20" | 00:11'30" |
| 3 | 05'07" | 00:16'37" |
| 4 | 04'56" | 00:21'33" |
| 5 | 05'04" | 00:26'37" |
| 6 | 05'03" | 00:31'40" |
| 7 | 05'10" | 00:36'50" |
| 8 | 05'04" | 00:41'54" |
| 9 | 05'04" | 00:46'58" |
| 10 | 05'10" | 00:52'08" |
| 11 | 05'54" | 00:58'02" |
| 12 | 05'45" | 01:03'47" |
| 13 | 04'48" | 01:08'35" |
| 14 | 04'49" | 01:13'24" |
| 15 | 04'52" | 01:18'16" |
| 16 | 08'47" | 01:27'03" |
| 17 | 04'32" | 01:31'35" |
| 18 | 04'44" | 01:36'19" |
| 19 | 04'51" | 01:41'10" |
| 20 | 04'57" | 01:46'07" |
| 21 | 05'03" | 01:51'10" |
| 21.0 | 03'35" | 01:51'14" |
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