12.0 km | 00:51:48 | 04:18/km日期: 2016-11-21 21:14 - 平均心率: 152 - 卡路里: 627 Cal - 平均步頻: 184 - 溫度: 22°C - 濕度: 78%
Pace: 04'26" / 04'12" / 03'47" / 03'50" / 03'46" / 04'31" / 04'31" / 04'37" / 04'33" / 04'36" / 04'12" / 04'46" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'29" (+01'16") | 600 / 600 |
| 2 | | 04'15" (+01'02") | 592 / 1193 |
| 3 | | 04'11" (+00'58") | 598 / 1791 |
| 4 | | 03'56" (+00'43") | 598 / 2389 |
| 5 | | 03'47" (+00'34") | 604 / 2994 |
| 6 | | 03'48" (+00'35") | 594 / 3589 |
| 7 | | 03'47" (+00'34") | 599 / 4188 |
| 8 | | 03'49" (+00'36") | 596 / 4785 |
| 9 | | 03'45" (+00'32") | 601 / 5386 |
| 10 | | 04'54" (+01'41") | 592 / 5979 |
| 11 | | 04'37" (+01'24") | 594 / 6573 |
| 12 | | 04'30" (+01'17") | 606 / 7179 |
| 13 | | 04'36" (+01'23") | 591 / 7771 |
| 14 | | 04'35" (+01'22") | 598 / 8370 |
| 15 | | 04'32" (+01'19") | 598 / 8969 |
| 16 | | 04'34" (+01'21") | 595 / 9564 |
| 17 | | 04'40" (+01'27") | 589 / 10154 |
| 18 | | 04'15" (+01'02") | 413 / 10568 |
| 19 | | 03'16" (+00'03") | 174 / 10743 |
| 20 | | 05'33" (+02'20") | 123 / 10867 |
| 21 | | 03'18" (+00'05") | 175 / 11042 |
| 22 | | 05'33" (+02'20") | 126 / 11168 |
| 23 | | 03'13" | 168 / 11337 |
| 24 | | 06'38" (+03'25") | 122 / 11459 |
| 25 | | 03'19" (+00'06") | 173 / 11632 |
| 26 | | 05'26" (+02'13") | 375 / 12008 |
練習情形：Easy Run
Dist: 12 KM
@4:43~5:19
熱身2K，快跑3.5K，慢跑4.5K，快跑200m幾趟~~
結論就是：亂跑一通~~XD
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
11月累積里程 : 228.64 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'26" | 00:04'26" |
| 2 | 04'12" | 00:08'38" |
| 3 | 03'47" | 00:12'25" |
| 4 | 03'50" | 00:16'15" |
| 5 | 03'46" | 00:20'01" |
| 6 | 04'31" | 00:24'32" |
| 7 | 04'31" | 00:29'03" |
| 8 | 04'37" | 00:33'40" |
| 9 | 04'33" | 00:38'13" |
| 10 | 04'36" | 00:42'49" |
| 11 | 04'12" | 00:47'01" |
| 12 | 04'46" | 00:51'47" |
| 12.0 | 03'53" | 00:51'49" |
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