21.0 km | 02:09:23 | 06:09/km日期: 2018-12-03 19:00 - 地點: 隘寮溪+甜甜圈公園 - 天氣: 涼爽好跑 - 平均心率: 142 - 卡路里: 1570 Cal - 平均步頻: 164 - 溫度: 23°C - 濕度: 73% - PM2.5: 良好(23)
Pace: 07'18" / 06'27" / 06'19" / 06'17" / 06'13" / 06'42" / 09'45" / 05'02" / 05'48" / 05'53" / 06'55" / 06'29" / 05'29" / 05'48" / 06'23" / 06'04" / 05'29" / 06'07" / 09'35" / 06'24" / 06'06" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'18" (+02'18") | 1000 / 1000 |
| 2 | | 06'26" (+01'26") | 1000 / 2000 |
| 3 | | 06'19" (+01'19") | 1000 / 3000 |
| 4 | | 06'16" (+01'16") | 1000 / 4000 |
| 5 | | 06'13" (+01'13") | 1000 / 5000 |
| 6 | | 06'41" (+01'41") | 1000 / 6000 |
| 7 | | 05'00" | 1000 / 7000 |
| 8 | | 05'02" (+00'02") | 1000 / 8000 |
| 9 | | 05'47" (+00'47") | 1000 / 9000 |
| 10 | | 05'53" (+00'53") | 1000 / 10000 |
| 11 | | 06'55" (+01'55") | 1000 / 11000 |
| 12 | | 06'28" (+01'28") | 1000 / 12000 |
| 13 | | 05'29" (+00'29") | 1000 / 13000 |
| 14 | | 05'47" (+00'47") | 1000 / 14000 |
| 15 | | 06'23" (+01'23") | 1000 / 15000 |
| 16 | | 06'04" (+01'04") | 1000 / 16000 |
| 17 | | 05'28" (+00'28") | 1000 / 17000 |
| 18 | | 06'07" (+01'07") | 1000 / 18000 |
| 19 | | 07'05" (+02'05") | 1000 / 19000 |
| 20 | | 06'23" (+01'23") | 1000 / 20000 |
| 21 | | 06'05" (+01'05") | 1000 / 21000 |
| 22 | | 04'16" | 16 / 21016 |
好多天沒跑了, 只好來個半馬菜單吃吃, 手拿水壺與手電筒真的不適合半馬, 手超酸.
前小段跟要排乳酸的團長, 簡大哥和他老婆跑, 後半段拿手電又跑了一下隘寮溪, 四下無人夠刺激....
| 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 : 138.46 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'18" | 00:07'18" |
| 2 | 06'27" | 00:13'45" |
| 3 | 06'19" | 00:20'04" |
| 4 | 06'17" | 00:26'21" |
| 5 | 06'13" | 00:32'34" |
| 6 | 06'42" | 00:39'16" |
| 7 | 09'45" | 00:49'01" |
| 8 | 05'02" | 00:54'03" |
| 9 | 05'48" | 00:59'51" |
| 10 | 05'53" | 01:05'44" |
| 11 | 06'55" | 01:12'39" |
| 12 | 06'29" | 01:19'08" |
| 13 | 05'29" | 01:24'37" |
| 14 | 05'48" | 01:30'25" |
| 15 | 06'23" | 01:36'48" |
| 16 | 06'04" | 01:42'52" |
| 17 | 05'29" | 01:48'21" |
| 18 | 06'07" | 01:54'28" |
| 19 | 09'35" | 02:04'03" |
| 20 | 06'24" | 02:10'27" |
| 21 | 06'06" | 02:16'33" |
| 21.0 | 04'09" | 02:16'37" |
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