21.0 km | 02:14:56 | 06:25/km日期: 2013-11-17 06:16 - 地點: 大漢溪河濱公園 - 天氣: 晴，涼 - 平均心率: 142 - 卡路里: 1560 Cal - 溫度: 17°C - 濕度: 83%
Pace: 06'10" / 06'24" / 06'30" / 06'27" / 06'34" / 06'23" / 07'31" / 06'19" / 06'16" / 06'12" / 06'16" / 06'19" / 07'13" / 06'10" / 05'56" / 05'56" / 06'20" / 06'04" / 06'16" / 06'20" / 06'18" / 172'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+00'12") | 445 / 445 |
| 2 | | 06'10" (+00'16") | 459 / 904 |
| 3 | | 06'15" (+00'21") | 453 / 1357 |
| 4 | | 06'25" (+00'31") | 458 / 1816 |
| 5 | | 06'23" (+00'29") | 446 / 2262 |
| 6 | | 06'36" (+00'42") | 453 / 2716 |
| 7 | | 06'31" (+00'37") | 460 / 3176 |
| 8 | | 06'29" (+00'35") | 449 / 3625 |
| 9 | | 06'23" (+00'29") | 448 / 4074 |
| 10 | | 06'32" (+00'38") | 451 / 4525 |
| 11 | | 06'37" (+00'43") | 455 / 4980 |
| 12 | | 06'29" (+00'35") | 457 / 5437 |
| 13 | | 06'19" (+00'25") | 450 / 5888 |
| 14 | | 06'22" (+00'28") | 454 / 6342 |
| 15 | | 08'46" (+02'52") | 451 / 6794 |
| 16 | | 06'29" (+00'35") | 452 / 7247 |
| 17 | | 06'20" (+00'26") | 459 / 7706 |
| 18 | | 06'10" (+00'16") | 450 / 8157 |
| 19 | | 06'13" (+00'19") | 444 / 8602 |
| 20 | | 06'22" (+00'28") | 460 / 9062 |
| 21 | | 06'11" (+00'17") | 444 / 9507 |
| 22 | | 06'10" (+00'16") | 448 / 9955 |
| 23 | | 06'15" (+00'21") | 460 / 10416 |
| 24 | | 06'18" (+00'24") | 446 / 10862 |
| 25 | | 06'16" (+00'22") | 457 / 11320 |
| 26 | | 06'21" (+00'27") | 458 / 11778 |
| 27 | | 06'12" (+00'18") | 458 / 12237 |
| 28 | | 06'00" (+00'06") | 446 / 12683 |
| 29 | | 08'44" (+02'50") | 459 / 13143 |
| 30 | | 06'06" (+00'12") | 450 / 13593 |
| 31 | | 06'05" (+00'11") | 448 / 14042 |
| 32 | | 05'55" (+00'01") | 463 / 14506 |
| 33 | | 05'54" | 454 / 14960 |
| 34 | | 05'54" | 453 / 15414 |
| 35 | | 05'59" (+00'05") | 451 / 15865 |
| 36 | | 05'57" (+00'03") | 452 / 16318 |
| 37 | | 06'35" (+00'41") | 452 / 16771 |
| 38 | | 06'10" (+00'16") | 456 / 17227 |
| 39 | | 06'05" (+00'11") | 453 / 17681 |
| 40 | | 06'03" (+00'09") | 451 / 18133 |
| 41 | | 06'15" (+00'21") | 458 / 18591 |
| 42 | | 06'18" (+00'24") | 448 / 19039 |
| 43 | | 06'24" (+00'30") | 460 / 19500 |
| 44 | | 06'15" (+00'21") | 457 / 19957 |
| 45 | | 06'25" (+00'31") | 448 / 20406 |
| 46 | | 06'07" (+00'13") | 452 / 20858 |
| 47 | | 06'17" (+00'23") | 312 / 21171 |
一早起來和鵬耀相約浮洲橋下練體能，目標是完整的21公里。今天跑完，除了腿痠外，竟然不太累，看來上次八里馬後，心肺功能提升了不少。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
11月累積里程 :
104.06 km 
Adidas Adizero F50 Runner 3 累積 :
835.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'10" | 00:06'10" |
| 2 | 06'24" | 00:12'34" |
| 3 | 06'30" | 00:19'04" |
| 4 | 06'27" | 00:25'31" |
| 5 | 06'34" | 00:32'05" |
| 6 | 06'23" | 00:38'28" |
| 7 | 07'31" | 00:45'59" |
| 8 | 06'19" | 00:52'18" |
| 9 | 06'16" | 00:58'34" |
| 10 | 06'12" | 01:04'46" |
| 11 | 06'16" | 01:11'02" |
| 12 | 06'19" | 01:17'21" |
| 13 | 07'13" | 01:24'34" |
| 14 | 06'10" | 01:30'44" |
| 15 | 05'56" | 01:36'40" |
| 16 | 05'56" | 01:42'36" |
| 17 | 06'20" | 01:48'56" |
| 18 | 06'04" | 01:55'00" |
| 19 | 06'16" | 02:01'16" |
| 20 | 06'20" | 02:07'36" |
| 21 | 06'18" | 02:13'54" |
| 21.0 | 172'13" | 02:14'56" |
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