20.0 km | 01:40:56 | 05:02/km日期: 2014-10-12 09:13 - 總爬升: 103 m - 地點: 河北 - 天氣: 12度陰 - 平均心率: 155 - 卡路里: 1297 Cal
Pace: 06'06" / 05'35" / 05'28" / 05'17" / 05'11" / 04'47" / 04'56" / 04'57" / 04'48" / 04'41" / 05'08" / 05'10" / 05'02" / 05'12" / 05'07" / 04'43" / 04'46" / 04'46" / 04'43" / 04'28" / 04'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+01'38") | 1000 / 1000 |
| 2 | | 05'34" (+01'06") | 1000 / 2000 |
| 3 | | 05'28" (+01'00") | 1000 / 3000 |
| 4 | | 05'17" (+00'49") | 1000 / 4000 |
| 5 | | 05'10" (+00'42") | 1000 / 5000 |
| 6 | | 04'47" (+00'19") | 1000 / 6000 |
| 7 | | 04'56" (+00'28") | 1000 / 7000 |
| 8 | | 04'56" (+00'28") | 1000 / 8000 |
| 9 | | 04'47" (+00'19") | 1000 / 9000 |
| 10 | | 04'40" (+00'12") | 1000 / 10000 |
| 11 | | 05'08" (+00'40") | 1000 / 11000 |
| 12 | | 05'09" (+00'41") | 1000 / 12000 |
| 13 | | 05'01" (+00'33") | 1000 / 13000 |
| 14 | | 05'12" (+00'44") | 1000 / 14000 |
| 15 | | 05'06" (+00'38") | 1000 / 15000 |
| 16 | | 04'43" (+00'15") | 1000 / 16000 |
| 17 | | 04'46" (+00'18") | 1000 / 17000 |
| 18 | | 04'45" (+00'17") | 1000 / 18000 |
| 19 | | 04'42" (+00'14") | 1000 / 19000 |
| 20 | | 04'28" | 1000 / 20000 |
| 21 | | 04'43" (+00'15") | 19 / 20019 |
這幾天北方嚴重霧霾沒辦法跑，昨天下場小雨，早上空氣超新鮮一定要跑。Tempo run 20K, 發現自己跑510的速度不會累，下週北馬配速，0~20K 510, 20~30K 520, 30~35K 530, 36~42K 550, 希望能達成。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~133 | 65~79% |
| 2:M馬拉松配速區 | 133~150 | 79~89% |
| 3:T乳酸耐力區 | 150~155 | 89~92% |
| 4:A無氧耐力區 | 155~164 | 92~97.5% |
| 5:I最大耗氧區 | 164~169 | 97.5~100% |
| 最大心率為169 點此去設定最大心率 |
10月累積里程 :
208.63 km 
ASICS 虎走 累積 :
1835.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'06" | 00:06'06" |
| 2 | 05'35" | 00:11'41" |
| 3 | 05'28" | 00:17'09" |
| 4 | 05'17" | 00:22'26" |
| 5 | 05'11" | 00:27'37" |
| 6 | 04'47" | 00:32'24" |
| 7 | 04'56" | 00:37'20" |
| 8 | 04'57" | 00:42'17" |
| 9 | 04'48" | 00:47'05" |
| 10 | 04'41" | 00:51'46" |
| 11 | 05'08" | 00:56'54" |
| 12 | 05'10" | 01:02'04" |
| 13 | 05'02" | 01:07'06" |
| 14 | 05'12" | 01:12'18" |
| 15 | 05'07" | 01:17'25" |
| 16 | 04'43" | 01:22'08" |
| 17 | 04'46" | 01:26'54" |
| 18 | 04'46" | 01:31'40" |
| 19 | 04'43" | 01:36'23" |
| 20 | 04'28" | 01:40'51" |
| 20.0 | 04'19" | 01:40'56" |
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