16.1 km | 01:29:39 | 05:34/km日期: 2019-12-24 23:26 - 平均心率: 146 - 卡路里: 1042 Cal - 平均步頻: 176 - 溫度: 22°C - 濕度: 74%
Pace: 06'14" / 06'25" / 05'03" / 05'01" / 06'09" / 05'03" / 04'58" / 06'35" / 05'16" / 05'00" / 05'42" / 05'36" / 04'59" / 05'20" / 06'34" / 06'19" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'22" (+01'32") | 400 / 400 |
| 2 | | 06'07" (+01'17") | 400 / 800 |
| 3 | | 06'10" (+01'20") | 400 / 1200 |
| 4 | | 06'07" (+01'17") | 400 / 1600 |
| 5 | | 06'09" (+01'19") | 160 / 1760 |
| 6 | | 05'08" (+00'18") | 400 / 2160 |
| 7 | | 04'52" (+00'02") | 400 / 2560 |
| 8 | | 05'02" (+00'12") | 400 / 2960 |
| 9 | | 04'57" (+00'07") | 400 / 3360 |
| 10 | | 05'02" (+00'12") | 400 / 3760 |
| 11 | | 05'08" (+00'18") | 400 / 4160 |
| 12 | | 06'17" (+01'27") | 400 / 4560 |
| 13 | | 06'31" (+01'41") | 400 / 4960 |
| 14 | | 05'10" (+00'20") | 400 / 5360 |
| 15 | | 05'10" (+00'20") | 400 / 5760 |
| 16 | | 04'55" (+00'05") | 400 / 6160 |
| 17 | | 04'55" (+00'05") | 400 / 6560 |
| 18 | | 04'57" (+00'07") | 400 / 6960 |
| 19 | | 04'57" (+00'07") | 400 / 7360 |
| 20 | | 06'37" (+01'47") | 400 / 7760 |
| 21 | | 06'32" (+01'42") | 400 / 8160 |
| 22 | | 05'03" (+00'13") | 400 / 8560 |
| 23 | | 05'03" (+00'13") | 400 / 8960 |
| 24 | | 05'02" (+00'12") | 400 / 9360 |
| 25 | | 05'02" (+00'12") | 400 / 9760 |
| 26 | | 04'51" (+00'01") | 400 / 10160 |
| 27 | | 04'50" | 400 / 10560 |
| 28 | | 06'45" (+01'55") | 400 / 10960 |
| 29 | | 06'27" (+01'37") | 400 / 11360 |
| 30 | | 05'06" (+00'16") | 400 / 11760 |
| 31 | | 05'04" (+00'14") | 400 / 12160 |
| 32 | | 05'01" (+00'11") | 400 / 12560 |
| 33 | | 04'52" (+00'02") | 400 / 12960 |
| 34 | | 05'04" (+00'14") | 400 / 13360 |
| 35 | | 04'59" (+00'09") | 400 / 13760 |
| 36 | | 05'52" (+01'02") | 50 / 13810 |
| 37 | | 06'42" (+01'52") | 400 / 14210 |
| 38 | | 06'35" (+01'45") | 400 / 14610 |
| 39 | | 06'24" (+01'34") | 400 / 15010 |
| 40 | | 06'24" (+01'34") | 400 / 15410 |
| 41 | | 06'13" (+01'23") | 400 / 15810 |
| 42 | | 06'11" (+01'21") | 276 / 16087 |
冷暖身+
間歇 2.4k X 4趟
組休800M緩跑
天氣涼爽
順利完成訓練
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
12月累積里程 :
283.40 km 
Nike Air Zoom Pegasus 36 Cody 累積 :
912.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'14" | 00:06'14" |
| 2 | 06'25" | 00:12'39" |
| 3 | 05'03" | 00:17'42" |
| 4 | 05'01" | 00:22'43" |
| 5 | 06'09" | 00:28'52" |
| 6 | 05'03" | 00:33'55" |
| 7 | 04'58" | 00:38'53" |
| 8 | 06'35" | 00:45'28" |
| 9 | 05'16" | 00:50'44" |
| 10 | 05'00" | 00:55'44" |
| 11 | 05'42" | 01:01'26" |
| 12 | 05'36" | 01:07'02" |
| 13 | 04'59" | 01:12'01" |
| 14 | 05'20" | 01:17'21" |
| 15 | 06'34" | 01:23'55" |
| 16 | 06'19" | 01:30'14" |
| 16.1 | 05'44" | 01:30'44" |
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