22.0 km | 02:01:08 | 05:30/km日期: 2015-11-21 15:32 - 總爬升: 274 m - 平均心率: 144 - 卡路里: 1466 Cal - 溫度: 25°C - 濕度: 69%
Pace: 05'21" / 05'02" / 04'58" / 04'56" / 05'13" / 05'15" / 05'10" / 05'05" / 04'59" / 05'06" / 11'19" / 05'12" / 05'07" / 05'02" / 05'13" / 05'54" / 06'09" / 08'35" / 06'41" / 05'59" / 05'38" / 05'20" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'20" (+00'25") | 983 / 983 |
| 2 | | 05'02" (+00'07") | 1002 / 1985 |
| 3 | | 04'58" (+00'03") | 998 / 2984 |
| 4 | | 04'55" | 998 / 3982 |
| 5 | | 05'12" (+00'17") | 988 / 4970 |
| 6 | | 05'16" (+00'21") | 989 / 5960 |
| 7 | | 05'09" (+00'14") | 998 / 6959 |
| 8 | | 05'05" (+00'10") | 1001 / 7960 |
| 9 | | 04'58" (+00'03") | 988 / 8949 |
| 10 | | 05'05" (+00'10") | 1006 / 9955 |
| 11 | | 11'01" (+06'06") | 1048 / 11004 |
| 12 | | 05'13" (+00'18") | 975 / 11980 |
| 13 | | 05'06" (+00'11") | 998 / 12978 |
| 14 | | 05'02" (+00'07") | 999 / 13978 |
| 15 | | 05'12" (+00'17") | 998 / 14976 |
| 16 | | 05'52" (+00'57") | 998 / 15974 |
| 17 | | 06'08" (+01'13") | 997 / 16972 |
| 18 | | 08'32" (+03'37") | 1002 / 17974 |
| 19 | | 06'43" (+01'48") | 1001 / 18975 |
| 20 | | 05'59" (+01'04") | 998 / 19974 |
| 21 | | 05'37" (+00'42") | 1000 / 20975 |
| 22 | | 05'20" (+00'25") | 998 / 21973 |
| 23 | | 05'50" (+00'55") | 37 / 22010 |
| 24 | | 00'00" | 0 / 22010 |
因之前幾次的山路馬，遇到上坡都走很大。今天特地挑了一段平常少跑且較陡的坡來練習。最陡的部份在17K左右，也是可以用跑的跑上去，那為什麼比賽時都力不從心，只能走呢？？
| 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 |
11月累積里程 :
328.37 km 
Y拖 一代白-3 累積 :
1443.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'21" | 00:05'21" |
| 2 | 05'02" | 00:10'23" |
| 3 | 04'58" | 00:15'21" |
| 4 | 04'56" | 00:20'17" |
| 5 | 05'13" | 00:25'30" |
| 6 | 05'15" | 00:30'45" |
| 7 | 05'10" | 00:35'55" |
| 8 | 05'05" | 00:41'00" |
| 9 | 04'59" | 00:45'59" |
| 10 | 05'06" | 00:51'05" |
| 11 | 11'19" | 01:02'24" |
| 12 | 05'12" | 01:07'36" |
| 13 | 05'07" | 01:12'43" |
| 14 | 05'02" | 01:17'45" |
| 15 | 05'13" | 01:22'58" |
| 16 | 05'54" | 01:28'52" |
| 17 | 06'09" | 01:35'01" |
| 18 | 08'35" | 01:43'36" |
| 19 | 06'41" | 01:50'17" |
| 20 | 05'59" | 01:56'16" |
| 21 | 05'38" | 02:01'54" |
| 22 | 05'20" | 02:07'14" |
| 22.0 | 06'07" | 02:07'18" |
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