12.7 km | 01:33:04 | 07:21/km日期: 2019-11-23 08:19 - 平均心率: 159 - 卡路里: 852 Cal - 平均步頻: 182 - 溫度: 23°C - 濕度: 100% - PM2.5: 良好(7)
Pace: 07'24" / 07'11" / 06'53" / 07'09" / 08'13" / 06'52" / 09'52" / 06'48" / 06'50" / 07'39" / 06'50" / 06'54" / 06'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'24" (+00'36") | 1000 / 1000 |
| 2 | | 07'10" (+00'22") | 1000 / 2000 |
| 3 | | 06'52" (+00'04") | 1000 / 3000 |
| 4 | | 07'09" (+00'21") | 1000 / 4000 |
| 5 | | 08'13" (+01'25") | 1000 / 5000 |
| 6 | | 06'51" (+00'03") | 1000 / 6000 |
| 7 | | 09'52" (+03'04") | 1000 / 7000 |
| 8 | | 06'48" | 1000 / 8000 |
| 9 | | 06'49" (+00'01") | 1000 / 9000 |
| 10 | | 07'39" (+00'51") | 1000 / 10000 |
| 11 | | 06'50" (+00'02") | 1000 / 11000 |
| 12 | | 06'54" (+00'06") | 1000 / 12000 |
| 13 | | 06'57" (+00'09") | 646 / 12646 |
備戰台北馬-耐力訓練-全馬組
今天的訓練是連跑90分(7分速列車)
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 112~136 | 65~79% |
| 2:M馬拉松配速區 | 136~153 | 79~89% |
| 3:T乳酸耐力區 | 153~159 | 89~92% |
| 4:A無氧耐力區 | 159~168 | 92~97.5% |
| 5:I最大耗氧區 | 168~173 | 97.5~100% |
| 最大心率為173 點此去設定最大心率 |
11月累積里程 :
104.06 km 
HOKO ONE ONE NAPALI 累積 :
799.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'24" | 00:07'24" |
| 2 | 07'11" | 00:14'35" |
| 3 | 06'53" | 00:21'28" |
| 4 | 07'09" | 00:28'37" |
| 5 | 08'13" | 00:36'50" |
| 6 | 06'52" | 00:43'42" |
| 7 | 09'52" | 00:53'34" |
| 8 | 06'48" | 01:00'22" |
| 9 | 06'50" | 01:07'12" |
| 10 | 07'39" | 01:14'51" |
| 11 | 06'50" | 01:21'41" |
| 12 | 06'54" | 01:28'35" |
| 12.6 | 06'55" | 01:33'04" |
展開計圈分析
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