60.0 km | 06:14:30 | 06:14/km日期: 2013-07-28 20:09 - 總爬升: 456 m - 地點: 左營海青工商附近繞圈圈 - 天氣: 涼爽 - 平均心率: 77 - 卡路里: 5114 Cal - 溫度: 28°C - 濕度: 86%
Pace: 05'42" / 05'53" / 05'47" / 05'50" / 06'06" / 06'04" / 06'00" / 06'03" / 05'56" / 05'51" / 06'01" / 05'59" / 05'48" / 06'00" / 05'53" / 05'49" / 05'55" / 05'45" / 05'47" / 05'56" / 05'40" / 05'45" / 05'39" / 05'48" / 05'49" / 06'50" / 05'58" / 05'48" / 05'46" / 05'58" / 05'53" / 06'35" / 06'04" / 05'54" / 05'53" / 06'00" / 05'53" / 05'50" / 07'52" / 05'51" / 05'46" / 05'50" / 05'47" / 05'51" / 06'58" / 06'06" / 05'48" / 05'49" / 05'55" / 05'54" / 06'50" / 06'59" / 05'58" / 06'23" / 07'10" / 06'12" / 05'50" / 09'56" / 08'30" / 08'20" / 00'00" /
四重溪前最後一次LSD練習~這次以自家為起點繞圈圈~一圈約3K~我總共繞了20圈~從昨天晚上8點多跑到鄰晨3點多~從車水馬龍的街道跑道只剩幾隻小狗陪伴我~也算是蠻特別的經驗~跑的過程東想西想~想到後來已經沒有東西可以想了~只好放空拉~昨天跑+休息補給總共差不多花了7小時~這個節奏跑起來還蠻OK的~希望屆時比賽可以順順的完成^^
沿途補給~前20K只進一次便利商店~後面開始都6K就一次~模擬比賽約5K一個補給站~共喝了3瓶礦泉水+3瓶舒跑+3杯奶茶+1杯蜜茶+一條巧克力~身上帶200元都花光拉
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
7月累積里程 :
262.22 km 
MIZUNO WAVE X10 累積 :
3406.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'42" | 00:05'42" |
| 2 | 05'53" | 00:11'35" |
| 3 | 05'47" | 00:17'22" |
| 4 | 05'50" | 00:23'12" |
| 5 | 06'06" | 00:29'18" |
| 6 | 06'04" | 00:35'22" |
| 7 | 06'00" | 00:41'22" |
| 8 | 06'03" | 00:47'25" |
| 9 | 05'56" | 00:53'21" |
| 10 | 05'51" | 00:59'12" |
| 11 | 06'01" | 01:05'13" |
| 12 | 05'59" | 01:11'12" |
| 13 | 05'48" | 01:17'00" |
| 14 | 06'00" | 01:23'00" |
| 15 | 05'53" | 01:28'53" |
| 16 | 05'49" | 01:34'42" |
| 17 | 05'55" | 01:40'37" |
| 18 | 05'45" | 01:46'22" |
| 19 | 05'47" | 01:52'09" |
| 20 | 05'56" | 01:58'05" |
| 21 | 05'40" | 02:03'45" |
| 22 | 05'45" | 02:09'30" |
| 23 | 05'39" | 02:15'09" |
| 24 | 05'48" | 02:20'57" |
| 25 | 05'49" | 02:26'46" |
| 26 | 06'50" | 02:33'36" |
| 27 | 05'58" | 02:39'34" |
| 28 | 05'48" | 02:45'22" |
| 29 | 05'46" | 02:51'08" |
| 30 | 05'58" | 02:57'06" |
| 31 | 05'53" | 03:02'59" |
| 32 | 06'35" | 03:09'34" |
| 33 | 06'04" | 03:15'38" |
| 34 | 05'54" | 03:21'32" |
| 35 | 05'53" | 03:27'25" |
| 36 | 06'00" | 03:33'25" |
| 37 | 05'53" | 03:39'18" |
| 38 | 05'50" | 03:45'08" |
| 39 | 07'52" | 03:53'00" |
| 40 | 05'51" | 03:58'51" |
| 41 | 05'46" | 04:04'37" |
| 42 | 05'50" | 04:10'27" |
| 43 | 05'47" | 04:16'14" |
| 44 | 05'51" | 04:22'05" |
| 45 | 06'58" | 04:29'03" |
| 46 | 06'06" | 04:35'09" |
| 47 | 05'48" | 04:40'57" |
| 48 | 05'49" | 04:46'46" |
| 49 | 05'55" | 04:52'41" |
| 50 | 05'54" | 04:58'35" |
| 51 | 06'50" | 05:05'25" |
| 52 | 06'59" | 05:12'24" |
| 53 | 05'58" | 05:18'22" |
| 54 | 06'23" | 05:24'45" |
| 55 | 07'10" | 05:31'55" |
| 56 | 06'12" | 05:38'07" |
| 57 | 05'50" | 05:43'57" |
| 58 | 09'56" | 05:53'53" |
| 59 | 08'30" | 06:02'23" |
| 60 | 08'20" | 06:10'43" |
| 60.0 | 00'00" | 06:14'30" |
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