> For the complete documentation index, see [llms.txt](https://runningquotient-support.gitbook.io/rq/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://runningquotient-support.gitbook.io/rq/rq-app/recording/list/training-log.md).

# 單筆紀錄

深入分析每次跑步的表現，包括距離、時間、配速和消耗的卡路里等數據，並提供全面的訓練分析

* 天氣、濕度
* 地圖、相片
* 進階分析 :  能夠看見各強度時間圖表、峰值心率等資訊

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FV83h8F33Zfx1Y5FKN3YJ%2FIMG_0707.PNG?alt=media&amp;token=fda1aa2c-925e-46d2-94d6-f21b179afda3" alt="" width="375"><figcaption></figcaption></figure>

* [心得描述](https://runningquotient-support.gitbook.io/rq/rq-app/recording/list/reflection)
* 分段資訊：能幫助你了解每段的完成情況，調整配速等，以便合理分配體力，達成最佳表現。

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FUl8pt4KGWJwe5ToGNFvJ%2FIMG_0708.PNG?alt=media&amp;token=c462037e-5fc2-4715-925b-2fe005a1b3b7" alt="" width="375"><figcaption></figcaption></figure>

* 配速：了解並掌握配速，你可以根據不同的訓練目標或比賽策略調整速度
* 海拔：了解海拔變化，可避免因高海拔環境導致過度疲勞或體力消耗。

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FZ13K1kQJZD20W1JByn1Y%2FIMG_0709.PNG?alt=media&amp;token=2e71aa47-aeff-4a66-8ea7-2abd48b6475a" alt="" width="375"><figcaption></figcaption></figure>

* 心率：心率是監控運動強度的重要指標
* 各區間持續時間

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FHe1HMzfFS76rNpoQZEXm%2FIMG_0710.PNG?alt=media&amp;token=a2cc8066-2770-48e2-8e7d-70387d364c24" alt="" width="375"><figcaption></figcaption></figure>

* 功率分析 ([白金會員功能](https://www.runningquotient.com/store/premium))
* 脂醣計：即時顯示運動時消耗的糖類與脂肪比例，便於調整訓練強度，以達到燃燒脂肪或提升耐力的目標。\
  ([升級白金會員](https://www.runningquotient.com/store/premium)即可查看)
* 跑鞋

{% hint style="info" %}
[如何新增跑鞋](https://runningquotient-support.gitbook.io/rq/rq-app/recording/list/shoes)
{% endhint %}

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FuSuRFO3RK2d8DlEfYbHb%2FIMG_0711.PNG?alt=media&amp;token=04af4bb9-a3e9-4673-b3df-b5c7dafe0a07" alt="" width="375"><figcaption></figcaption></figure>

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2F0HfxJNHWI2CYzMLjOM6E%2FIMG_0712.PNG?alt=media&amp;token=57380e94-4864-4e11-9230-8e331c291209" alt="" width="375"><figcaption></figcaption></figure>

延伸教學：

{% content-ref url="/pages/-LqPv434qyPGs2WDwS0P" %}
[上傳跑步數據](/rq/manual/upload.md)
{% endcontent-ref %}