23.9 km | 02:35:24 | 06:30/km日期: 2013-11-23 08:29 - 總爬升: 379 m - 地點: 青衣 - 天氣: 晴,雲,大風 - 平均心率: 156 - 卡路里: 1252 Cal - 溫度: 19°C - 濕度: 82%
Pace: 06'11" / 06'06" / 06'20" / 06'06" / 06'31" / 06'27" / 06'19" / 06'22" / 07'11" / 06'40" / 07'07" / 06'46" / 07'41" / 07'28" / 07'02" / 06'51" / 06'12" / 05'54" / 06'12" / 06'12" / 06'18" / 06'20" / 06'14" / 05'28" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'09" (+00'14") | 1010 / 1010 |
| 2 | | 06'06" (+00'11") | 1000 / 2011 |
| 3 | | 06'21" (+00'26") | 1012 / 3023 |
| 4 | | 06'07" (+00'12") | 1016 / 4040 |
| 5 | | 06'30" (+00'35") | 1004 / 5044 |
| 6 | | 06'27" (+00'32") | 999 / 6043 |
| 7 | | 06'19" (+00'24") | 1006 / 7050 |
| 8 | | 06'17" (+00'22") | 1006 / 8056 |
| 9 | | 07'15" (+01'20") | 1024 / 9081 |
| 10 | | 06'36" (+00'41") | 1011 / 10093 |
| 11 | | 07'11" (+01'16") | 1009 / 11102 |
| 12 | | 07'27" (+01'32") | 1009 / 12112 |
| 13 | | 07'14" (+01'19") | 1015 / 13127 |
| 14 | | 07'09" (+01'14") | 1002 / 14130 |
| 15 | | 06'59" (+01'04") | 1018 / 15149 |
| 16 | | 06'41" (+00'46") | 1035 / 16184 |
| 17 | | 06'13" (+00'18") | 1020 / 17204 |
| 18 | | 05'55" | 1003 / 18208 |
| 19 | | 06'09" (+00'14") | 1009 / 19217 |
| 20 | | 06'13" (+00'18") | 999 / 20217 |
| 21 | | 06'23" (+00'28") | 1004 / 21221 |
| 22 | | 06'15" (+00'20") | 1003 / 22225 |
| 23 | | 06'18" (+00'23") | 992 / 23217 |
| 24 | | 05'12" | 678 / 23896 |
長課練習,加了３k,突破了,還可以同兄弟一齊食早餐,真係perfect ending：）
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
11月累積里程 :
142.20 km 
ASICS GEL-LANDRETH7 累積 :
383.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'11" | 00:06'11" |
| 2 | 06'06" | 00:12'17" |
| 3 | 06'20" | 00:18'37" |
| 4 | 06'06" | 00:24'43" |
| 5 | 06'31" | 00:31'14" |
| 6 | 06'27" | 00:37'41" |
| 7 | 06'19" | 00:44'00" |
| 8 | 06'22" | 00:50'22" |
| 9 | 07'11" | 00:57'33" |
| 10 | 06'40" | 01:04'13" |
| 11 | 07'07" | 01:11'20" |
| 12 | 06'46" | 01:18'06" |
| 13 | 07'41" | 01:25'47" |
| 14 | 07'28" | 01:33'15" |
| 15 | 07'02" | 01:40'17" |
| 16 | 06'51" | 01:47'08" |
| 17 | 06'12" | 01:53'20" |
| 18 | 05'54" | 01:59'14" |
| 19 | 06'12" | 02:05'26" |
| 20 | 06'12" | 02:11'38" |
| 21 | 06'18" | 02:17'56" |
| 22 | 06'20" | 02:24'16" |
| 23 | 06'14" | 02:30'30" |
| 23.9 | 05'28" | 02:35'24" |
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