21.0 km | 03:07:48 | 08:55/km日期: 2016-11-22 08:21 - 平均心率: 52 - 卡路里: 1574 Cal - 溫度: 25°C - 濕度: 92%
Pace: 07'32" / 06'53" / 06'57" / 07'19" / 06'55" / 07'39" / 07'37" / 08'21" / 07'17" / 13'19" / 07'15" / 07'06" / 07'17" / 07'00" / 06'43" / 06'50" / 06'52" / 06'55" / 06'45" / 06'47" / 12'38" / 833'52" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'31" (+00'47") | 1005 / 1005 |
| 2 | | 06'53" (+00'09") | 1008 / 2013 |
| 3 | | 06'55" (+00'11") | 1007 / 3020 |
| 4 | | 07'16" (+00'32") | 1012 / 4032 |
| 5 | | 06'57" (+00'13") | 1017 / 5050 |
| 6 | | 07'40" (+00'56") | 1004 / 6054 |
| 7 | | 07'36" (+00'52") | 1011 / 7066 |
| 8 | | 08'20" (+01'36") | 1004 / 8070 |
| 9 | | 07'22" (+00'38") | 1014 / 9084 |
| 10 | | 13'07" (+06'23") | 1011 / 10096 |
| 11 | | 07'17" (+00'33") | 1006 / 11102 |
| 12 | | 06'59" (+00'15") | 1002 / 12105 |
| 13 | | 07'16" (+00'32") | 1010 / 13115 |
| 14 | | 06'59" (+00'15") | 998 / 14114 |
| 15 | | 06'44" | 1008 / 15122 |
| 16 | | 06'52" (+00'08") | 1006 / 16129 |
| 17 | | 06'50" (+00'06") | 1009 / 17138 |
| 18 | | 06'50" (+00'06") | 999 / 18137 |
| 19 | | 06'51" (+00'07") | 1007 / 19145 |
| 20 | | 06'44" | 1004 / 20149 |
| 21 | | 15'04" (+08'20") | 1016 / 21165 |
今天還是感到疲憊, 前10k慢慢跑, 下半場徐大哥/小高大/董大哥及蔡大哥加入後,大家邊跑邊聊天, 嘻嘻哈哈, 感覺雙腳巳恢復正常了, 一起跑完今天的功課.
補給: 10k 荷蘭餅 x 2 pcs
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
11月累積里程 : 520.83 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'32" | 00:07'32" |
| 2 | 06'53" | 00:14'25" |
| 3 | 06'57" | 00:21'22" |
| 4 | 07'19" | 00:28'41" |
| 5 | 06'55" | 00:35'36" |
| 6 | 07'39" | 00:43'15" |
| 7 | 07'37" | 00:50'52" |
| 8 | 08'21" | 00:59'13" |
| 9 | 07'17" | 01:06'30" |
| 10 | 13'19" | 01:19'49" |
| 11 | 07'15" | 01:27'04" |
| 12 | 07'06" | 01:34'10" |
| 13 | 07'17" | 01:41'27" |
| 14 | 07'00" | 01:48'27" |
| 15 | 06'43" | 01:55'10" |
| 16 | 06'50" | 02:02'00" |
| 17 | 06'52" | 02:08'52" |
| 18 | 06'55" | 02:15'47" |
| 19 | 06'45" | 02:22'32" |
| 20 | 06'47" | 02:29'19" |
| 21 | 12'38" | 02:41'57" |
| 21.0 | 833'52" | 03:07'48" |
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