20.0 km | 01:45:47 | 05:17/km日期: 2020-12-13 18:13 - 平均心率: 160 - 卡路里: 1133 Cal - 平均步頻: 180
Pace: 05'12" / 05'10" / 05'17" / 05'14" / 05'26" / 05'33" / 05'16" / 05'25" / 05'19" / 05'20" / 05'18" / 05'17" / 05'14" / 05'15" / 05'23" / 05'14" / 05'13" / 05'11" / 05'15" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'12" (+00'03") | 1000 / 1000 |
| 2 | | 05'09" | 1000 / 2000 |
| 3 | | 05'16" (+00'07") | 1000 / 3000 |
| 4 | | 05'14" (+00'05") | 1000 / 4000 |
| 5 | | 05'25" (+00'16") | 1000 / 5000 |
| 6 | | 05'33" (+00'24") | 1000 / 6000 |
| 7 | | 05'15" (+00'06") | 1000 / 7000 |
| 8 | | 05'25" (+00'16") | 1000 / 8000 |
| 9 | | 05'18" (+00'09") | 1000 / 9000 |
| 10 | | 05'19" (+00'10") | 1000 / 10000 |
| 11 | | 05'18" (+00'09") | 1000 / 11000 |
| 12 | | 05'17" (+00'08") | 1000 / 12000 |
| 13 | | 05'13" (+00'04") | 1000 / 13000 |
| 14 | | 05'14" (+00'05") | 1000 / 14000 |
| 15 | | 05'22" (+00'13") | 1000 / 15000 |
| 16 | | 05'14" (+00'05") | 1000 / 16000 |
| 17 | | 05'12" (+00'03") | 1000 / 17000 |
| 18 | | 05'11" (+00'02") | 1000 / 18000 |
| 19 | | 05'15" (+00'06") | 1000 / 19000 |
| 20 | | 05'15" (+00'06") | 1000 / 20000 |
12/13
15-20km P"5:30-5:10
嘗試著周六教練所教的下肢跑姿訓練, 髖關節帶動抬腿後, 腳落地髖關節拉回不是很順𣈱, 再觀察調整看看
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 131~159 | 65~79% |
| 2:M馬拉松配速區 | 159~179 | 79~89% |
| 3:T乳酸耐力區 | 179~185 | 89~92% |
| 4:A無氧耐力區 | 185~196 | 92~97.5% |
| 5:I最大耗氧區 | 196~202 | 97.5~100% |
| 最大心率為202 點此去設定最大心率 |
12月累積里程 :
396.40 km 
New Balance Hanzo C 累積 :
1178.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'12" | 00:05'12" |
| 2 | 05'10" | 00:10'22" |
| 3 | 05'17" | 00:15'39" |
| 4 | 05'14" | 00:20'53" |
| 5 | 05'26" | 00:26'19" |
| 6 | 05'33" | 00:31'52" |
| 7 | 05'16" | 00:37'08" |
| 8 | 05'25" | 00:42'33" |
| 9 | 05'19" | 00:47'52" |
| 10 | 05'20" | 00:53'12" |
| 11 | 05'18" | 00:58'30" |
| 12 | 05'17" | 01:03'47" |
| 13 | 05'14" | 01:09'01" |
| 14 | 05'15" | 01:14'16" |
| 15 | 05'23" | 01:19'39" |
| 16 | 05'14" | 01:24'53" |
| 17 | 05'13" | 01:30'06" |
| 18 | 05'11" | 01:35'17" |
| 19 | 05'15" | 01:40'32" |
| 20.0 | 05'14" | 01:45'47" |
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