12.0 km | 00:55:32 | 04:36/km日期: 2020-11-24 18:41 - 平均心率: 145 - 卡路里: 752 Cal - 平均步頻: 190 - 溫度: 23°C - 濕度: 71%
Pace: 05'13" / 04'38" / 04'40" / 04'30" / 04'32" / 04'28" / 04'35" / 04'31" / 04'36" / 04'34" / 04'38" / 04'31" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'29" (+01'03") | 400 / 400 |
| 2 | | 05'02" (+00'36") | 400 / 800 |
| 3 | | 04'51" (+00'25") | 400 / 1200 |
| 4 | | 04'41" (+00'15") | 400 / 1600 |
| 5 | | 04'34" (+00'08") | 400 / 2000 |
| 6 | | 04'36" (+00'10") | 400 / 2400 |
| 7 | | 04'40" (+00'14") | 400 / 2800 |
| 8 | | 04'27" (+00'01") | 400 / 3199 |
| 9 | | 04'35" (+00'09") | 400 / 3599 |
| 10 | | 04'36" (+00'10") | 400 / 3999 |
| 11 | | 04'26" | 400 / 4399 |
| 12 | | 04'28" (+00'02") | 400 / 4800 |
| 13 | | 04'33" (+00'07") | 400 / 5200 |
| 14 | | 04'30" (+00'04") | 400 / 5600 |
| 15 | | 04'30" (+00'04") | 400 / 6000 |
| 16 | | 04'32" (+00'06") | 400 / 6400 |
| 17 | | 04'35" (+00'09") | 400 / 6800 |
| 18 | | 04'34" (+00'08") | 400 / 7200 |
| 19 | | 04'34" (+00'08") | 400 / 7600 |
| 20 | | 04'29" (+00'03") | 400 / 8000 |
| 21 | | 04'32" (+00'06") | 400 / 8400 |
| 22 | | 04'35" (+00'09") | 400 / 8800 |
| 23 | | 04'36" (+00'10") | 400 / 9200 |
| 24 | | 04'38" (+00'12") | 400 / 9600 |
| 25 | | 04'32" (+00'06") | 400 / 10000 |
| 26 | | 04'36" (+00'10") | 400 / 10400 |
| 27 | | 04'29" (+00'03") | 400 / 10800 |
| 28 | | 04'33" (+00'07") | 400 / 11200 |
| 29 | | 04'36" (+00'10") | 400 / 11600 |
| 30 | | 04'35" (+00'09") | 400 / 12000 |
| 31 | | 03'46" | 25 / 12025 |
甜甜圈之煉
感謝小朱教練場邊教學之際
抽空提點送髖提臀跑姿修正😘
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
11月累積里程 :
220.69 km 
Y拖 跟上來（小黑1） 累積 :
358.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'13" | 00:05'13" |
| 2 | 04'38" | 00:09'51" |
| 3 | 04'40" | 00:14'31" |
| 4 | 04'30" | 00:19'01" |
| 5 | 04'32" | 00:23'33" |
| 6 | 04'28" | 00:28'01" |
| 7 | 04'35" | 00:32'36" |
| 8 | 04'31" | 00:37'07" |
| 9 | 04'36" | 00:41'43" |
| 10 | 04'34" | 00:46'17" |
| 11 | 04'38" | 00:50'55" |
| 12 | 04'31" | 00:55'26" |
| 12.0 | 03'59" | 00:55'32" |
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