21.0 km | 01:47:27 | 05:06/km日期: 2020-03-14 07:51 - 地點: HOME - 天氣: 陰天偶有毛毛雨 - 平均心率: 144 - 卡路里: 1371 Cal - 平均步頻: 176 - 溫度: 16°C - 濕度: 85%
Pace: 05'50" / 05'45" / 05'39" / 05'33" / 05'14" / 05'13" / 05'58" / 05'13" / 05'14" / 05'05" / 05'01" / 05'08" / 05'11" / 05'01" / 05'29" / 04'48" / 04'31" / 04'51" / 04'44" / 04'31" / 04'18" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'00" (+01'42") | 1000 / 1000 |
| 2 | | 05'44" (+01'26") | 1000 / 2000 |
| 3 | | 05'38" (+01'20") | 1000 / 3000 |
| 4 | | 05'33" (+01'15") | 1000 / 4000 |
| 5 | | 05'13" (+00'55") | 1000 / 5000 |
| 6 | | 05'13" (+00'55") | 1000 / 6000 |
| 7 | | 05'02" (+00'44") | 1000 / 7000 |
| 8 | | 05'12" (+00'54") | 1000 / 8000 |
| 9 | | 05'14" (+00'56") | 1000 / 9000 |
| 10 | | 05'05" (+00'47") | 1000 / 10000 |
| 11 | | 05'00" (+00'42") | 1000 / 11000 |
| 12 | | 05'08" (+00'50") | 1000 / 12000 |
| 13 | | 05'10" (+00'52") | 1000 / 13000 |
| 14 | | 05'01" (+00'43") | 1000 / 14000 |
| 15 | | 05'28" (+01'10") | 1000 / 15000 |
| 16 | | 04'48" (+00'30") | 1000 / 16000 |
| 17 | | 04'31" (+00'13") | 1000 / 17000 |
| 18 | | 04'50" (+00'32") | 1000 / 18000 |
| 19 | | 04'33" (+00'15") | 1000 / 19000 |
| 20 | | 04'30" (+00'12") | 1000 / 20000 |
| 21 | | 04'18" | 1000 / 21000 |
| 22 | | 04'14" | 23 / 21023 |
今天氣溫夠低偶爾飄著一點毛毛雨，
今天挑戰漸速跑半馬不補給，
連水都沒喝，
後面速度還能拉的上去，
挑戰成功
#RQ體能狀況：狀況普通➡狀況良好
#RQ訓練指數 43.7, 即時跑力: 45.7 ⬇ 1.3
#嘎米訓練成效: 4.0, 高度影響乳酸閥值, 2.2, 維持無氧基礎
#嘎米訓練狀況: 維持➡沒有效果
#嘎米最大攝氧量: 55➡54
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
3月累積里程 :
300.21 km 
Skechers go run ride 7 累積 :
2822.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'50" | 00:05'50" |
| 2 | 05'45" | 00:11'35" |
| 3 | 05'39" | 00:17'14" |
| 4 | 05'33" | 00:22'47" |
| 5 | 05'14" | 00:28'01" |
| 6 | 05'13" | 00:33'14" |
| 7 | 05'58" | 00:39'12" |
| 8 | 05'13" | 00:44'25" |
| 9 | 05'14" | 00:49'39" |
| 10 | 05'05" | 00:54'44" |
| 11 | 05'01" | 00:59'45" |
| 12 | 05'08" | 01:04'53" |
| 13 | 05'11" | 01:10'04" |
| 14 | 05'01" | 01:15'05" |
| 15 | 05'29" | 01:20'34" |
| 16 | 04'48" | 01:25'22" |
| 17 | 04'31" | 01:29'53" |
| 18 | 04'51" | 01:34'44" |
| 19 | 04'44" | 01:39'28" |
| 20 | 04'31" | 01:43'59" |
| 21 | 04'18" | 01:48'17" |
| 21.0 | 04'17" | 01:48'23" |
29353.7 km | 
5561.0 km
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