22.0 km | 02:00:04 | 05:27/km日期: 2018-12-23 06:06 - 地點: 頭前溪自行車道 - 天氣: 陰不冷不熱 - 平均心率: 160 - 卡路里: 1361 Cal - 平均步頻: 180 - 溫度: 22°C - 濕度: 82% - PM2.5: 良好(30)
Pace: 05'32" / 05'27" / 05'22" / 05'24" / 05'32" / 05'23" / 05'22" / 05'38" / 05'36" / 05'34" / 05'27" / 05'23" / 05'47" / 05'26" / 05'24" / 05'27" / 05'28" / 05'26" / 05'21" / 05'36" / 05'17" / 05'09" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'32" (+00'23") | 1000 / 1000 |
| 2 | | 05'27" (+00'18") | 1000 / 2000 |
| 3 | | 05'21" (+00'12") | 1000 / 3000 |
| 4 | | 05'24" (+00'15") | 1000 / 4000 |
| 5 | | 05'31" (+00'22") | 1000 / 5000 |
| 6 | | 05'23" (+00'14") | 1000 / 6000 |
| 7 | | 05'21" (+00'12") | 1000 / 7000 |
| 8 | | 05'37" (+00'28") | 1000 / 8000 |
| 9 | | 05'36" (+00'27") | 1000 / 9000 |
| 10 | | 05'34" (+00'25") | 1000 / 10000 |
| 11 | | 05'26" (+00'17") | 1000 / 11000 |
| 12 | | 05'23" (+00'14") | 1000 / 12000 |
| 13 | | 05'46" (+00'37") | 1000 / 13000 |
| 14 | | 05'25" (+00'16") | 1000 / 14000 |
| 15 | | 05'24" (+00'15") | 1000 / 15000 |
| 16 | | 05'26" (+00'17") | 1000 / 16000 |
| 17 | | 05'27" (+00'18") | 1000 / 17000 |
| 18 | | 05'25" (+00'16") | 1000 / 18000 |
| 19 | | 05'21" (+00'12") | 1000 / 19000 |
| 20 | | 05'36" (+00'27") | 1000 / 20000 |
| 21 | | 05'16" (+00'07") | 1000 / 21000 |
| 22 | | 05'09" | 1000 / 22000 |
| 23 | | 04'41" | 12 / 22012 |
22 km Long, pace 5:30~5:40
砍掉重練後第一次跑long run，出門前吸一包威德，11km吃一包果膠，今天滿好跑的，速度維持的還不錯，最後2km試著跑進5分速，嗯~有點吃力，就再練喔~
| 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 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
12月累積里程 :
292.87 km 
MIZUNO WAVE INSPIRE 14 SW 累積 :
1216.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 05'27" | 00:10'59" |
| 3 | 05'22" | 00:16'21" |
| 4 | 05'24" | 00:21'45" |
| 5 | 05'32" | 00:27'17" |
| 6 | 05'23" | 00:32'40" |
| 7 | 05'22" | 00:38'02" |
| 8 | 05'38" | 00:43'40" |
| 9 | 05'36" | 00:49'16" |
| 10 | 05'34" | 00:54'50" |
| 11 | 05'27" | 01:00'17" |
| 12 | 05'23" | 01:05'40" |
| 13 | 05'47" | 01:11'27" |
| 14 | 05'26" | 01:16'53" |
| 15 | 05'24" | 01:22'17" |
| 16 | 05'27" | 01:27'44" |
| 17 | 05'28" | 01:33'12" |
| 18 | 05'26" | 01:38'38" |
| 19 | 05'21" | 01:43'59" |
| 20 | 05'36" | 01:49'35" |
| 21 | 05'17" | 01:54'52" |
| 22 | 05'09" | 02:00'01" |
| 22.0 | 03'55" | 02:00'04" |
19092.7 km | 
277.5 km
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