22.0 km | 02:32:27 | 06:55/km日期: 2013-11-25 14:35 - 總爬升: 428 m - 地點: 員林市區->百果山->南投鳳山寺->社頭出水巷->永靖九分路->陣亡 - 天氣: 晴 - 平均心率: 152 - 卡路里: 2637 Cal - 溫度: 22°C - 濕度: 58%
Pace: 05'41" / 05'08" / 05'44" / 05'40" / 06'10" / 07'00" / 07'14" / 07'42" / 08'57" / 07'27" / 06'24" / 06'00" / 05'34" / 05'56" / 05'35" / 05'50" / 06'37" / 06'30" / 06'24" / 12'29" / 07'45" / 1185'11" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'39" (+00'32") | 975 / 975 |
| 2 | | 05'07" | 998 / 1973 |
| 3 | | 05'42" (+00'35") | 990 / 2964 |
| 4 | | 05'40" (+00'33") | 998 / 3962 |
| 5 | | 06'07" (+01'00") | 1009 / 4971 |
| 6 | | 07'01" (+01'54") | 992 / 5964 |
| 7 | | 07'10" (+02'03") | 1001 / 6965 |
| 8 | | 07'39" (+02'32") | 1005 / 7971 |
| 9 | | 09'00" (+03'53") | 1000 / 8972 |
| 10 | | 07'32" (+02'25") | 999 / 9971 |
| 11 | | 06'19" (+01'12") | 995 / 10966 |
| 12 | | 06'02" (+00'55") | 999 / 11966 |
| 13 | | 05'32" (+00'25") | 985 / 12951 |
| 14 | | 06'00" (+00'53") | 1003 / 13954 |
| 15 | | 05'30" (+00'23") | 995 / 14950 |
| 16 | | 05'48" (+00'41") | 1003 / 15953 |
| 17 | | 06'35" (+01'28") | 1019 / 16972 |
| 18 | | 06'31" (+01'24") | 995 / 17967 |
| 19 | | 06'24" (+01'17") | 996 / 18964 |
| 20 | | 12'28" (+07'21") | 1001 / 19966 |
| 21 | | 07'42" (+02'35") | 1014 / 20980 |
| 22 | | 10'40" (+05'33") | 996 / 21976 |
| 23 | | 08'58" (+03'51") | 24 / 22001 |
==第二次心型路線挑戰==.....失敗|||
初次使用不停錶紀錄,來觀察自己的能力軌跡~
前10K配速還不錯,爬坡7分速有進步,鳳山寺補水後準備下山~~約15~16K時腳開始出現警訊..放慢速度前進,果然19K後,老毛病復發~~抽筋,休息後再出發跑跑走走撐到22K宣布陣亡....悶阿
要怎樣鍛鍊,才可預防抽筋阿,開始害怕明年初的環湖了,看來健康完賽就好,路還很遙遠阿@@
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
11月累積里程 : 202.86 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'41" | 00:05'41" |
| 2 | 05'08" | 00:10'49" |
| 3 | 05'44" | 00:16'33" |
| 4 | 05'40" | 00:22'13" |
| 5 | 06'10" | 00:28'23" |
| 6 | 07'00" | 00:35'23" |
| 7 | 07'14" | 00:42'37" |
| 8 | 07'42" | 00:50'19" |
| 9 | 08'57" | 00:59'16" |
| 10 | 07'27" | 01:06'43" |
| 11 | 06'24" | 01:13'07" |
| 12 | 06'00" | 01:19'07" |
| 13 | 05'34" | 01:24'41" |
| 14 | 05'56" | 01:30'37" |
| 15 | 05'35" | 01:36'12" |
| 16 | 05'50" | 01:42'02" |
| 17 | 06'37" | 01:48'39" |
| 18 | 06'30" | 01:55'09" |
| 19 | 06'24" | 02:01'33" |
| 20 | 12'29" | 02:14'02" |
| 21 | 07'45" | 02:21'47" |
| 22.0 | 10'34" | 02:32'27" |
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