20.0 km | 02:24:17 | 07:11/km日期: 2015-11-30 16:42 - 地點: 快走愛河之心+中都溼地一圈 - 天氣: 秋天的涼爽 - 卡路里: 1227 Cal - 溫度: 28°C - 濕度: 65%
Pace: 08'10" / 08'07" / 07'31" / 07'09" / 07'16" / 07'13" / 06'59" / 06'44" / 06'51" / 06'36" / 06'47" / 06'51" / 06'44" / 07'04" / 06'42" / 07'27" / 07'11" / 07'41" / 07'28" / 07'28" / 07'55" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 08'10" (+01'35") | 1000 / 1000 |
| 2 | | 08'06" (+01'31") | 1000 / 2000 |
| 3 | | 07'31" (+00'56") | 1000 / 3000 |
| 4 | | 07'08" (+00'33") | 1000 / 4000 |
| 5 | | 07'15" (+00'40") | 1000 / 5000 |
| 6 | | 07'13" (+00'38") | 1000 / 6000 |
| 7 | | 06'58" (+00'23") | 1000 / 7000 |
| 8 | | 06'44" (+00'09") | 1000 / 8000 |
| 9 | | 06'50" (+00'15") | 1000 / 9000 |
| 10 | | 06'35" | 1000 / 10000 |
| 11 | | 06'47" (+00'12") | 1000 / 11000 |
| 12 | | 06'51" (+00'16") | 1000 / 12000 |
| 13 | | 06'44" (+00'09") | 1000 / 13000 |
| 14 | | 07'03" (+00'28") | 1000 / 14000 |
| 15 | | 06'41" (+00'06") | 1000 / 15000 |
| 16 | | 07'26" (+00'51") | 1000 / 16000 |
| 17 | | 07'11" (+00'36") | 1000 / 17000 |
| 18 | | 07'41" (+01'06") | 1000 / 18000 |
| 19 | | 07'27" (+00'52") | 1000 / 19000 |
| 20 | | 07'27" (+00'52") | 1000 / 20000 |
| 21 | | 07'44" (+01'09") | 40 / 20040 |
跑完單車國道，覺得30K之後，跑不太動的原因之一是小腿疲勞僵硬，使不上力，所以想加強小腿的肌耐力，就用快走方式來實驗。
先在駁二光榮碼頭尾端熱身2K,然後預計用7分15秒至7分半速度來走，過愛河之心看里程不多，多繞至自由路折返，回程加碼中都濕地，原來晚上吊橋有上鎖不能走，到這約15K,小腿沒力，只好降速至七分半來走，最後湊足20K,完成時間2'24''17,剛好跟今年全運會20K場外賽道競走成績紀錄差約52分,不過競走規則要求單腳要膝蓋打直，實在太困難了，真佩服這些選手!
11月累積里程 :
225.55 km 
MIZUNO wave rider 18 累積 :
1013.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'10" | 00:08'10" |
| 2 | 08'07" | 00:16'17" |
| 3 | 07'31" | 00:23'48" |
| 4 | 07'09" | 00:30'57" |
| 5 | 07'16" | 00:38'13" |
| 6 | 07'13" | 00:45'26" |
| 7 | 06'59" | 00:52'25" |
| 8 | 06'44" | 00:59'09" |
| 9 | 06'51" | 01:06'00" |
| 10 | 06'36" | 01:12'36" |
| 11 | 06'47" | 01:19'23" |
| 12 | 06'51" | 01:26'14" |
| 13 | 06'44" | 01:32'58" |
| 14 | 07'04" | 01:40'02" |
| 15 | 06'42" | 01:46'44" |
| 16 | 07'27" | 01:54'11" |
| 17 | 07'11" | 02:01'22" |
| 18 | 07'41" | 02:09'03" |
| 19 | 07'28" | 02:16'31" |
| 20 | 07'28" | 02:23'59" |
| 20.0 | 07'44" | 02:24'18" |
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