14.5 km | 01:30:28 | 06:14/km日期: 2018-10-11 06:40 - 總爬升: 362 m - 地點: 家旁_大南天_雷達站_福全堂_蓮峰寺 - 天氣: 陰涼天 - 平均心率: 156 - 卡路里: 826 Cal - 平均步頻: 162 - 溫度: 24°C - 濕度: 80% - PM2.5: 良好(34)
Pace: 06'01" / 06'00" / 05'49" / 05'56" / 07'36" / 06'39" / 06'05" / 07'13" / 07'12" / 06'21" / 05'46" / 05'45" / 05'58" / 05'40" / 06'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'54" (+00'24") | 500 / 500 |
| 2 | | 06'06" (+00'36") | 500 / 1000 |
| 3 | | 05'55" (+00'25") | 500 / 1500 |
| 4 | | 06'04" (+00'34") | 500 / 2000 |
| 5 | | 05'47" (+00'17") | 500 / 2500 |
| 6 | | 05'49" (+00'19") | 500 / 3000 |
| 7 | | 05'41" (+00'11") | 500 / 3500 |
| 8 | | 06'11" (+00'41") | 500 / 4000 |
| 9 | | 08'00" (+02'30") | 500 / 4500 |
| 10 | | 07'11" (+01'41") | 500 / 5000 |
| 11 | | 06'45" (+01'15") | 500 / 5500 |
| 12 | | 06'33" (+01'03") | 500 / 6000 |
| 13 | | 06'01" (+00'31") | 500 / 6500 |
| 14 | | 06'07" (+00'37") | 500 / 7000 |
| 15 | | 05'56" (+00'26") | 500 / 7500 |
| 16 | | 06'37" (+01'07") | 500 / 8000 |
| 17 | | 07'26" (+01'56") | 500 / 8500 |
| 18 | | 06'56" (+01'26") | 500 / 9000 |
| 19 | | 06'21" (+00'51") | 500 / 9500 |
| 20 | | 06'20" (+00'50") | 500 / 10000 |
| 21 | | 05'46" (+00'16") | 500 / 10500 |
| 22 | | 05'45" (+00'15") | 500 / 11000 |
| 23 | | 05'39" (+00'09") | 500 / 11500 |
| 24 | | 05'49" (+00'19") | 500 / 12000 |
| 25 | | 06'09" (+00'39") | 500 / 12500 |
| 26 | | 05'47" (+00'17") | 500 / 13000 |
| 27 | | 05'48" (+00'18") | 500 / 13500 |
| 28 | | 05'30" | 500 / 14000 |
| 29 | | 06'42" (+01'12") | 500 / 14500 |
| 30 | | 06'09" (+00'39") | 7 / 14507 |
昨天上班，今天休假（偷偷特訓）
自主山路訓練，想說用6分速起跑過大南天後;到上坡路段還是撐不住，掉速至7分速外，不是坡度太大就是我訓練的不夠，再加強,一定要跑到看不見7字頭。（跑到吐舌頭也要撐住）
😱星期六有一道關卡（同鄉跑友「謝大哥」約跑中寮山），是（生👶）是（屎👻）一顆💔七上八下的，在此發出求救訊息～～～
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~154 | 65~79% |
| 2:M馬拉松配速區 | 154~173 | 79~89% |
| 3:T乳酸耐力區 | 173~179 | 89~92% |
| 4:A無氧耐力區 | 179~190 | 92~97.5% |
| 5:I最大耗氧區 | 190~195 | 97.5~100% |
| 最大心率為195 點此去設定最大心率 |
10月累積里程 :
248.45 km 
美津濃 #28 累積 :
1234.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'01" | 00:06'01" |
| 2 | 06'00" | 00:12'01" |
| 3 | 05'49" | 00:17'50" |
| 4 | 05'56" | 00:23'46" |
| 5 | 07'36" | 00:31'22" |
| 6 | 06'39" | 00:38'01" |
| 7 | 06'05" | 00:44'06" |
| 8 | 07'13" | 00:51'19" |
| 9 | 07'12" | 00:58'31" |
| 10 | 06'21" | 01:04'52" |
| 11 | 05'46" | 01:10'38" |
| 12 | 05'45" | 01:16'23" |
| 13 | 05'58" | 01:22'21" |
| 14 | 05'40" | 01:28'01" |
| 14.5 | 07'01" | 01:31'35" |
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