49.3 km | 05:07:58 | 06:14/km日期: 2013-12-11 15:00 - 地點: 高雄繞一圈 - 天氣: 涼爽 - 平均心率: 107 - 卡路里: 1954 Cal - 溫度: 21°C - 濕度: 71%
Pace: 05'21" / 04'54" / 04'46" / 04'51" / 04'54" / 05'05" / 05'11" / 05'13" / 05'38" / 05'14" / 05'19" / 05'12" / 05'31" / 05'18" / 05'09" / 05'20" / 05'39" / 04'58" / 04'57" / 04'59" / 09'37" / 06'11" / 05'18" / 05'10" / 05'33" / 06'10" / 05'29" / 05'12" / 05'51" / 20'23" / 14'29" / 05'53" / 05'29" / 05'44" / 07'47" / 06'18" / 06'05" / 06'02" / 05'23" / 06'28" / 06'29" / 06'00" / 06'02" / 06'29" / 09'00" / 05'41" / 06'34" / 05'37" / 05'28" / 07'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'19" (+00'33") | 1004 / 1004 |
| 2 | | 04'52" (+00'06") | 1004 / 2009 |
| 3 | | 04'46" | 1004 / 3013 |
| 4 | | 04'50" (+00'04") | 1002 / 4015 |
| 5 | | 04'56" (+00'10") | 1002 / 5017 |
| 6 | | 05'05" (+00'19") | 1006 / 6024 |
| 7 | | 05'09" (+00'23") | 1009 / 7033 |
| 8 | | 05'15" (+00'29") | 1010 / 8044 |
| 9 | | 05'38" (+00'52") | 1007 / 9052 |
| 10 | | 05'09" (+00'23") | 1001 / 10053 |
| 11 | | 05'22" (+00'36") | 1011 / 11064 |
| 12 | | 05'11" (+00'25") | 992 / 12057 |
| 13 | | 05'30" (+00'44") | 1013 / 13070 |
| 14 | | 05'10" (+00'24") | 1013 / 14083 |
| 15 | | 05'14" (+00'28") | 999 / 15082 |
| 16 | | 05'18" (+00'32") | 1014 / 16097 |
| 17 | | 05'36" (+00'50") | 1006 / 17104 |
| 18 | | 05'01" (+00'15") | 1008 / 18112 |
| 19 | | 04'58" (+00'12") | 1000 / 19113 |
| 20 | | 04'55" (+00'09") | 999 / 20112 |
| 21 | | 09'36" (+04'50") | 1015 / 21128 |
| 22 | | 06'11" (+01'25") | 1006 / 22134 |
| 23 | | 05'12" (+00'26") | 1011 / 23146 |
102-12-11(三)【LSD-高雄一圈】
休假就來個一圈唄?!
今天跑感不錯40k之前不太有疲累感。
越跑越有心得了~XD。已跑了四次(包含團練一次)新增世運路線。
改進跑步休息時間、喝水頻率及補給的東西(還可以邊跑邊吃麵包)
【10k】均速5:08大東文化藝術中心
【20k】均速5:12仁雄路(水300cc) (裝水兼休息)
【30k】均速5:31後昌路7-11(水300cc) (補給兼休息)繼續前進時遇見契宏大哥
【40k】均速6:14約北斗街(水300cc)
【41~49k】均速6:14前鎮夜市(水300cc)駁二遇見迎面而來的Vera，但只有互相很用力的打招呼(下次應該來個擊掌才對)總之我精神又來了。又在高軟附近遇到Allen，PS.這西臨港線是不能跟小三來的地方。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~133 | 65~79% |
| 2:M馬拉松配速區 | 133~150 | 79~89% |
| 3:T乳酸耐力區 | 150~155 | 89~92% |
| 4:A無氧耐力區 | 155~164 | 92~97.5% |
| 5:I最大耗氧區 | 164~169 | 97.5~100% |
| 最大心率為169 點此去設定最大心率 |
12月累積里程 :
376.98 km 
MIZUNO WAVE AERO 9 累積 :
1861.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'21" | 00:05'21" |
| 2 | 04'54" | 00:10'15" |
| 3 | 04'46" | 00:15'01" |
| 4 | 04'51" | 00:19'52" |
| 5 | 04'54" | 00:24'46" |
| 6 | 05'05" | 00:29'51" |
| 7 | 05'11" | 00:35'02" |
| 8 | 05'13" | 00:40'15" |
| 9 | 05'38" | 00:45'53" |
| 10 | 05'14" | 00:51'07" |
| 11 | 05'19" | 00:56'26" |
| 12 | 05'12" | 01:01'38" |
| 13 | 05'31" | 01:07'09" |
| 14 | 05'18" | 01:12'27" |
| 15 | 05'09" | 01:17'36" |
| 16 | 05'20" | 01:22'56" |
| 17 | 05'39" | 01:28'35" |
| 18 | 04'58" | 01:33'33" |
| 19 | 04'57" | 01:38'30" |
| 20 | 04'59" | 01:43'29" |
| 21 | 09'37" | 01:53'06" |
| 22 | 06'11" | 01:59'17" |
| 23 | 05'18" | 02:04'35" |
| 24 | 05'10" | 02:09'45" |
| 25 | 05'33" | 02:15'18" |
| 26 | 06'10" | 02:21'28" |
| 27 | 05'29" | 02:26'57" |
| 28 | 05'12" | 02:32'09" |
| 29 | 05'51" | 02:38'00" |
| 30 | 20'23" | 02:58'23" |
| 31 | 14'29" | 03:12'52" |
| 32 | 05'53" | 03:18'45" |
| 33 | 05'29" | 03:24'14" |
| 34 | 05'44" | 03:29'58" |
| 35 | 07'47" | 03:37'45" |
| 36 | 06'18" | 03:44'03" |
| 37 | 06'05" | 03:50'08" |
| 38 | 06'02" | 03:56'10" |
| 39 | 05'23" | 04:01'33" |
| 40 | 06'28" | 04:08'01" |
| 41 | 06'29" | 04:14'30" |
| 42 | 06'00" | 04:20'30" |
| 43 | 06'02" | 04:26'32" |
| 44 | 06'29" | 04:33'01" |
| 45 | 09'00" | 04:42'01" |
| 46 | 05'41" | 04:47'42" |
| 47 | 06'34" | 04:54'16" |
| 48 | 05'37" | 04:59'53" |
| 49 | 05'28" | 05:05'21" |
| 49.3 | 07'31" | 05:07'58" |
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