12.1 km | 00:57:30 | 04:44/km日期: 2019-09-19 05:00 - 地點: 國立清華大學南大校區 - 天氣: 涼爽 - 平均心率: 162 - 卡路里: 765 Cal - 平均步頻: 182 - 溫度: 24°C - 濕度: 74% - PM2.5: 良好(15)
Pace: 04'54" / 04'47" / 04'44" / 04'44" / 04'44" / 04'44" / 04'46" / 04'45" / 04'48" / 04'44" / 04'45" / 04'35" / 03'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'01" (+00'26") | 397 / 397 |
| 2 | | 04'50" (+00'15") | 401 / 799 |
| 3 | | 04'54" (+00'19") | 395 / 1195 |
| 4 | | 04'40" (+00'05") | 404 / 1599 |
| 5 | | 04'48" (+00'13") | 399 / 1998 |
| 6 | | 04'44" (+00'09") | 400 / 2399 |
| 7 | | 04'48" (+00'13") | 400 / 2800 |
| 8 | | 04'43" (+00'08") | 401 / 3202 |
| 9 | | 04'40" (+00'05") | 400 / 3603 |
| 10 | | 04'47" (+00'12") | 405 / 4008 |
| 11 | | 04'45" (+00'10") | 403 / 4412 |
| 12 | | 04'44" (+00'09") | 408 / 4821 |
| 13 | | 04'40" (+00'05") | 416 / 5237 |
| 14 | | 04'35" | 399 / 5637 |
| 15 | | 04'46" (+00'11") | 409 / 6046 |
| 16 | | 04'48" (+00'13") | 402 / 6449 |
| 17 | | 04'48" (+00'13") | 405 / 6854 |
| 18 | | 04'45" (+00'10") | 401 / 7256 |
| 19 | | 04'44" (+00'09") | 406 / 7662 |
| 20 | | 04'47" (+00'12") | 814 / 8477 |
| 21 | | 04'51" (+00'16") | 199 / 8676 |
| 22 | | 04'41" (+00'06") | 204 / 8881 |
| 23 | | 04'43" (+00'08") | 408 / 9290 |
| 24 | | 04'47" (+00'12") | 403 / 9693 |
| 25 | | 04'41" (+00'06") | 403 / 10096 |
| 26 | | 04'47" (+00'12") | 404 / 10500 |
| 27 | | 04'42" (+00'07") | 404 / 10905 |
| 28 | | 04'44" (+00'09") | 401 / 11307 |
| 29 | | 04'35" | 408 / 11716 |
| 30 | | 04'16" | 410 / 12126 |
12km Tempo, target pace 4:50~4:55(1:56~1:58/400m)
1~25圈：48:08
6~30圈：47:50
1~15圈：28:50
16~30圈：28:41 (negative split -9)
前段跑得比較亂，有一圈還有外勞朋友竟然跟著我跑，害我大爆衝，大清早耶，也會變火車頭~ XD 大概都要跑快5km才有辦法抓到節奏，會進入一個很舒服的巡航模式，真的不能再牽拖鞋子了，要接受自己好像真的有點進步的事實。 :p
| 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 |
9月累積里程 :
392.47 km 
adidas adizero tempo 9 累積 :
1215.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'54" | 00:04'54" |
| 2 | 04'47" | 00:09'41" |
| 3 | 04'44" | 00:14'25" |
| 4 | 04'44" | 00:19'09" |
| 5 | 04'44" | 00:23'53" |
| 6 | 04'44" | 00:28'37" |
| 7 | 04'46" | 00:33'23" |
| 8 | 04'45" | 00:38'08" |
| 9 | 04'48" | 00:42'56" |
| 10 | 04'44" | 00:47'40" |
| 11 | 04'45" | 00:52'25" |
| 12 | 04'35" | 00:57'00" |
| 12.1 | 03'57" | 00:57'30" |
18631.4 km | 
277.5 km
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