31.0 km | 03:02:56 | 05:54/km日期: 2013-11-02 06:42 - 總爬升: 282 m - 地點: 十八尖山 - 天氣: 有點悶熱 - 平均心率: 148 - 卡路里: 2545 Cal - 溫度: 23°C - 濕度: 93%
Pace: 05'54" / 05'12" / 05'02" / 06'25" / 05'41" / 05'44" / 06'23" / 05'57" / 05'57" / 06'43" / 06'55" / 05'54" / 05'44" / 05'53" / 05'59" / 06'34" / 06'21" / 05'32" / 06'12" / 06'05" / 06'22" / 06'36" / 08'13" / 05'57" / 06'23" / 06'20" / 06'30" / 06'58" / 06'06" / 00'00" /
LSD來回5趟
太晚吃早餐(跑前15分鐘), 第1趟不舒服, 第二趟回程慢慢變好;
太晚過去(6:40), 跑到後來, 人太多了...
穿習慣路跑鞋~~發現鞋子好重, 就當是另一種訓練....
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~132 | 65~79% |
| 2:M馬拉松配速區 | 132~149 | 79~89% |
| 3:T乳酸耐力區 | 149~154 | 89~92% |
| 4:A無氧耐力區 | 154~163 | 92~97.5% |
| 5:I最大耗氧區 | 163~168 | 97.5~100% |
| 最大心率為168 點此去設定最大心率 |
11月累積里程 :
233.62 km 
MIZUNO Wave Rider 17 累積 :
992.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'54" | 00:05'54" |
| 2 | 05'12" | 00:11'06" |
| 3 | 05'02" | 00:16'08" |
| 4 | 06'25" | 00:22'33" |
| 5 | 05'41" | 00:28'14" |
| 6 | 05'44" | 00:33'58" |
| 7 | 06'23" | 00:40'21" |
| 8 | 05'57" | 00:46'18" |
| 9 | 05'57" | 00:52'15" |
| 10 | 06'43" | 00:58'58" |
| 11 | 06'55" | 01:05'53" |
| 12 | 05'54" | 01:11'47" |
| 13 | 05'44" | 01:17'31" |
| 14 | 05'53" | 01:23'24" |
| 15 | 05'59" | 01:29'23" |
| 16 | 06'34" | 01:35'57" |
| 17 | 06'21" | 01:42'18" |
| 18 | 05'32" | 01:47'50" |
| 19 | 06'12" | 01:54'02" |
| 20 | 06'05" | 02:00'07" |
| 21 | 06'22" | 02:06'29" |
| 22 | 06'36" | 02:13'05" |
| 23 | 08'13" | 02:21'18" |
| 24 | 05'57" | 02:27'15" |
| 25 | 06'23" | 02:33'38" |
| 26 | 06'20" | 02:39'58" |
| 27 | 06'30" | 02:46'28" |
| 28 | 06'58" | 02:53'26" |
| 29 | 06'06" | 02:59'32" |
| 29.6 | 05'50" | 03:02'56" |
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