11.8 km | 00:55:31 | 04:43/km日期: 2018-12-28 15:17 - 平均心率: 156 - 卡路里: 631 Cal - 平均步頻: 192 - 溫度: 15°C - 濕度: 83% - PM2.5: 良好(10)
Pace: 04'20" / 04'29" / 05'17" / 04'15" / 05'04" / 04'07" / 04'15" / 04'52" / 04'14" / 06'04" / 04'47" / 04'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'20" (+00'19") | 1000 / 1000 |
| 2 | | 04'28" (+00'27") | 1000 / 2000 |
| 3 | | 06'57" (+02'56") | 431 / 2431 |
| 4 | | 04'03" (+00'02") | 1000 / 3431 |
| 5 | | 04'14" (+00'13") | 1000 / 4431 |
| 6 | | 06'04" (+02'03") | 494 / 4925 |
| 7 | | 04'02" (+00'01") | 1000 / 5925 |
| 8 | | 04'13" (+00'12") | 1000 / 6925 |
| 9 | | 06'03" (+02'02") | 495 / 7420 |
| 10 | | 04'01" | 1000 / 8420 |
| 11 | | 04'10" (+00'09") | 1000 / 9420 |
| 12 | | 09'31" (+05'30") | 314 / 9735 |
| 13 | | 04'54" (+00'53") | 1000 / 10735 |
| 14 | | 04'48" (+00'47") | 1000 / 11735 |
| 15 | | 07'15" (+03'14") | 8 / 11743 |
| 16 | | 09'38" (+05'37") | 16 / 11760 |
晚上要聽教練的賽事分享，只好找時間跑課表
今天課表是2000X4 (4:20)間休（3：00）400
第一趟抓不太到配速，後面三趟就有在配速內
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
12月累積里程 : 318.47 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'20" | 00:04'20" |
| 2 | 04'29" | 00:08'49" |
| 3 | 05'17" | 00:14'06" |
| 4 | 04'15" | 00:18'21" |
| 5 | 05'04" | 00:23'25" |
| 6 | 04'07" | 00:27'32" |
| 7 | 04'15" | 00:31'47" |
| 8 | 04'52" | 00:36'39" |
| 9 | 04'14" | 00:40'53" |
| 10 | 06'04" | 00:46'57" |
| 11 | 04'47" | 00:51'44" |
| 11.8 | 04'58" | 00:55'31" |
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