12.2 km | 01:17:38 | 06:22/km日期: 2012-11-24 19:47 - 地點: 體育場 - 天氣: 陰 - 平均心率: 164 - 卡路里: 724 Cal - 溫度: 24°C - 濕度: 78%
Pace: 06'05" / 06'10" / 06'10" / 06'31" / 06'23" / 06'11" / 06'16" / 06'31" / 06'40" / 06'42" / 06'32" / 06'19" / 05'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'13" (+00'17") | 431 / 431 |
| 2 | | 05'56" | 445 / 876 |
| 3 | | 06'07" (+00'11") | 455 / 1331 |
| 4 | | 06'08" (+00'12") | 445 / 1776 |
| 5 | | 06'06" (+00'10") | 450 / 2227 |
| 6 | | 06'16" (+00'20") | 454 / 2681 |
| 7 | | 06'15" (+00'19") | 447 / 3129 |
| 8 | | 06'25" (+00'29") | 446 / 3575 |
| 9 | | 06'34" (+00'38") | 443 / 4018 |
| 10 | | 06'23" (+00'27") | 448 / 4467 |
| 11 | | 06'26" (+00'30") | 450 / 4917 |
| 12 | | 06'09" (+00'13") | 492 / 5410 |
| 13 | | 06'12" (+00'16") | 480 / 5891 |
| 14 | | 06'13" (+00'17") | 489 / 6380 |
| 15 | | 06'18" (+00'22") | 475 / 6856 |
| 16 | | 06'18" (+00'22") | 486 / 7342 |
| 17 | | 06'34" (+00'38") | 481 / 7824 |
| 18 | | 06'38" (+00'42") | 486 / 8310 |
| 19 | | 06'37" (+00'41") | 485 / 8795 |
| 20 | | 06'38" (+00'42") | 486 / 9282 |
| 21 | | 06'43" (+00'47") | 473 / 9756 |
| 22 | | 06'42" (+00'46") | 483 / 10239 |
| 23 | | 06'33" (+00'37") | 484 / 10724 |
| 24 | | 06'23" (+00'27") | 479 / 11204 |
| 25 | | 06'19" (+00'23") | 487 / 11692 |
| 26 | | 06'09" (+00'13") | 484 / 12176 |
Doubles--早上跑10K晚上再12K，跑完後有點累，去春牛喝碗清漿+蔥花蛋+蛋餅，充實的過了一天。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 105~127 | 65~79% |
| 2:M馬拉松配速區 | 127~144 | 79~89% |
| 3:T乳酸耐力區 | 144~149 | 89~92% |
| 4:A無氧耐力區 | 149~157 | 92~97.5% |
| 5:I最大耗氧區 | 157~162 | 97.5~100% |
| 最大心率為162 點此去設定最大心率 |
11月累積里程 : 159.55 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'05" | 00:06'05" |
| 2 | 06'10" | 00:12'15" |
| 3 | 06'10" | 00:18'25" |
| 4 | 06'31" | 00:24'56" |
| 5 | 06'23" | 00:31'19" |
| 6 | 06'11" | 00:37'30" |
| 7 | 06'16" | 00:43'46" |
| 8 | 06'31" | 00:50'17" |
| 9 | 06'40" | 00:56'57" |
| 10 | 06'42" | 01:03'39" |
| 11 | 06'32" | 01:10'11" |
| 12 | 06'19" | 01:16'30" |
| 12.2 | 05'54" | 01:17'38" |
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