20.2 km | 01:47:35 | 05:18/km日期: 2021-12-17 17:25 - 天氣: 強烈東北季風 - 平均心率: 147 - 卡路里: 1353 Cal - 平均步頻: 172 - 溫度: 18°C - 濕度: 73% - PM2.5: 良好(19)
Pace: 06'21" / 06'17" / 14'36" / 05'05" / 05'04" / 05'06" / 05'09" / 05'07" / 05'13" / 05'14" / 05'07" / 05'09" / 05'07" / 04'17" / 04'20" / 04'20" / 04'32" / 04'25" / 07'04" / 06'24" / 06'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'20" (+02'03") | 1000 / 1000 |
| 2 | | 06'17" (+02'00") | 1000 / 2000 |
| 3 | | 06'46" (+02'29") | 1000 / 3000 |
| 4 | | 05'03" (+00'46") | 1000 / 4000 |
| 5 | | 05'04" (+00'47") | 1000 / 5000 |
| 6 | | 05'06" (+00'49") | 1000 / 6000 |
| 7 | | 05'09" (+00'52") | 1000 / 7000 |
| 8 | | 05'06" (+00'49") | 1000 / 8000 |
| 9 | | 05'13" (+00'56") | 1000 / 9000 |
| 10 | | 05'13" (+00'56") | 1000 / 10000 |
| 11 | | 05'06" (+00'49") | 1000 / 11000 |
| 12 | | 05'09" (+00'52") | 1000 / 12000 |
| 13 | | 05'06" (+00'49") | 1000 / 13000 |
| 14 | | 04'17" | 1000 / 14000 |
| 15 | | 04'19" (+00'02") | 1000 / 15000 |
| 16 | | 04'20" (+00'03") | 1000 / 16000 |
| 17 | | 04'31" (+00'14") | 1000 / 17000 |
| 18 | | 04'25" (+00'08") | 1000 / 18000 |
| 19 | | 07'03" (+02'46") | 1000 / 19000 |
| 20 | | 06'24" (+02'07") | 1000 / 20000 |
| 21 | | 06'16" (+01'59") | 238 / 20238 |
福澤式Day5
漸速跑1-3k暖身/3-13k 5分/13-18k 4分23/18-20k緩和。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
12月累積里程 :
306.87 km 
Asics Novablast SPS 累積 :
1984.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'21" | 00:06'21" |
| 2 | 06'17" | 00:12'38" |
| 3 | 14'36" | 00:27'14" |
| 4 | 05'05" | 00:32'19" |
| 5 | 05'04" | 00:37'23" |
| 6 | 05'06" | 00:42'29" |
| 7 | 05'09" | 00:47'38" |
| 8 | 05'07" | 00:52'45" |
| 9 | 05'13" | 00:57'58" |
| 10 | 05'14" | 01:03'12" |
| 11 | 05'07" | 01:08'19" |
| 12 | 05'09" | 01:13'28" |
| 13 | 05'07" | 01:18'35" |
| 14 | 04'17" | 01:22'52" |
| 15 | 04'20" | 01:27'12" |
| 16 | 04'20" | 01:31'32" |
| 17 | 04'32" | 01:36'04" |
| 18 | 04'25" | 01:40'29" |
| 19 | 07'04" | 01:47'33" |
| 20 | 06'24" | 01:53'57" |
| 20.2 | 06'13" | 01:55'26" |
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