21.7 km | 02:08:48 | 05:56/km日期: 2013-12-15 15:35 - 總爬升: 710 m - 地點: 員林運動公園（山腳路→藤山步道→鳳天宮）x2趟 - 天氣: 陰天 - 平均心率: 88 - 卡路里: 1825 Cal - 溫度: 22°C - 濕度: 73%
Pace: 07'38" / 07'50" / 07'31" / 07'13" / 06'15" / 05'37" / 05'14" / 04'50" / 04'49" / 04'40" / 04'36" / 06'07" / 06'57" / 07'13" / 07'31" / 06'31" / 05'50" / 04'49" / 04'44" / 04'46" / 04'34" / 05'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'36" (+03'02") | 1002 / 1002 |
| 2 | | 07'49" (+03'15") | 997 / 1999 |
| 3 | | 07'31" (+02'57") | 1007 / 3006 |
| 4 | | 07'12" (+02'38") | 1014 / 4020 |
| 5 | | 06'12" (+01'38") | 1006 / 5026 |
| 6 | | 05'37" (+01'03") | 1000 / 6027 |
| 7 | | 05'11" (+00'37") | 1008 / 7036 |
| 8 | | 04'52" (+00'18") | 1015 / 8052 |
| 9 | | 04'45" (+00'11") | 998 / 9050 |
| 10 | | 04'39" (+00'05") | 1005 / 10056 |
| 11 | | 04'38" (+00'04") | 1004 / 11061 |
| 12 | | 06'13" (+01'39") | 1008 / 12069 |
| 13 | | 06'59" (+02'25") | 1000 / 13069 |
| 14 | | 07'13" (+02'39") | 1005 / 14075 |
| 15 | | 07'25" (+02'51") | 1010 / 15086 |
| 16 | | 06'30" (+01'56") | 999 / 16085 |
| 17 | | 05'44" (+01'10") | 1023 / 17108 |
| 18 | | 04'44" (+00'10") | 1005 / 18114 |
| 19 | | 04'44" (+00'10") | 1017 / 19132 |
| 20 | | 04'45" (+00'11") | 1000 / 20132 |
| 21 | | 04'34" | 996 / 21129 |
| 22 | | 04'25" | 666 / 21795 |
早上起床下著毛毛雨call強那森(放他鴿子,ㄎㄎㄎ)取消30kㄉ二ㄍ"鞋2"ㄉ陡坡訓練（二輪好漢坡及挑水古道）.
鑑於下週雪霸馬之由,下午3點起床看路面已經乾了,所以還是去練一下連續5Kㄉ爬坡訓練(5k爬升約355m),一趟約10km,跑2趟剛好半馬！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~152 | 79~89% |
| 3:T乳酸耐力區 | 152~157 | 89~92% |
| 4:A無氧耐力區 | 157~166 | 92~97.5% |
| 5:I最大耗氧區 | 166~171 | 97.5~100% |
| 最大心率為171 點此去設定最大心率 |
12月累積里程 :
264.34 km 
PUMA Axis TR 累積 :
1512.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'38" | 00:07'38" |
| 2 | 07'50" | 00:15'28" |
| 3 | 07'31" | 00:22'59" |
| 4 | 07'13" | 00:30'12" |
| 5 | 06'15" | 00:36'27" |
| 6 | 05'37" | 00:42'04" |
| 7 | 05'14" | 00:47'18" |
| 8 | 04'50" | 00:52'08" |
| 9 | 04'49" | 00:56'57" |
| 10 | 04'40" | 01:01'37" |
| 11 | 04'36" | 01:06'13" |
| 12 | 06'07" | 01:12'20" |
| 13 | 06'57" | 01:19'17" |
| 14 | 07'13" | 01:26'30" |
| 15 | 07'31" | 01:34'01" |
| 16 | 06'31" | 01:40'32" |
| 17 | 05'50" | 01:46'22" |
| 18 | 04'49" | 01:51'11" |
| 19 | 04'44" | 01:55'55" |
| 20 | 04'46" | 02:00'41" |
| 21 | 04'34" | 02:05'15" |
| 21.7 | 05'23" | 02:08'48" |
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