29.2 km | 02:36:20 | 05:20/km日期: 2016-12-25 06:17 - 總爬升: 376 m - 平均心率: 144 - 卡路里: 1762 Cal - 平均步頻: 182 - 溫度: 18°C - 濕度: 81%
Pace: 05'16" / 05'25" / 05'26" / 05'25" / 05'17" / 05'21" / 05'19" / 05'06" / 05'17" / 05'09" / 05'04" / 04'53" / 05'04" / 05'16" / 04'58" / 05'05" / 05'07" / 05'31" / 05'07" / 05'05" / 05'05" / 05'12" / 04'54" / 05'27" / 04'56" / 04'52" / 05'12" / 06'16" / 07'09" / 13'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'15" (+01'22") | 1000 / 1000 |
| 2 | | 05'25" (+01'32") | 1000 / 2000 |
| 3 | | 05'25" (+01'32") | 1000 / 3000 |
| 4 | | 05'25" (+01'32") | 1000 / 4000 |
| 5 | | 05'16" (+01'23") | 1000 / 5000 |
| 6 | | 05'20" (+01'27") | 1000 / 6000 |
| 7 | | 05'18" (+01'25") | 1000 / 7000 |
| 8 | | 05'06" (+01'13") | 1000 / 8000 |
| 9 | | 05'16" (+01'23") | 1000 / 9000 |
| 10 | | 05'09" (+01'16") | 1000 / 10000 |
| 11 | | 05'03" (+01'10") | 1000 / 11000 |
| 12 | | 04'53" (+01'00") | 1000 / 12000 |
| 13 | | 05'03" (+01'10") | 1000 / 13000 |
| 14 | | 05'15" (+01'22") | 1000 / 14000 |
| 15 | | 04'58" (+01'05") | 1000 / 15000 |
| 16 | | 05'04" (+01'11") | 1000 / 16000 |
| 17 | | 05'06" (+01'13") | 1000 / 17000 |
| 18 | | 05'31" (+01'38") | 1000 / 18000 |
| 19 | | 05'07" (+01'14") | 1000 / 19000 |
| 20 | | 05'04" (+01'11") | 1000 / 20000 |
| 21 | | 05'05" (+01'12") | 1000 / 21000 |
| 22 | | 05'12" (+01'19") | 1000 / 22000 |
| 23 | | 04'53" (+01'00") | 1000 / 23000 |
| 24 | | 05'26" (+01'33") | 1000 / 24000 |
| 25 | | 04'56" (+01'03") | 1000 / 25000 |
| 26 | | 04'52" (+00'59") | 1000 / 26000 |
| 27 | | 05'12" (+01'19") | 1000 / 27000 |
| 28 | | 06'15" (+02'22") | 1000 / 28000 |
| 29 | | 06'22" (+02'29") | 615 / 28615 |
| 30 | | 04'01" (+00'08") | 62 / 28677 |
| 31 | | 09'33" (+05'40") | 139 / 28816 |
| 32 | | 03'53" | 64 / 28881 |
| 33 | | 12'16" (+08'23") | 108 / 28989 |
| 34 | | 04'06" (+00'13") | 60 / 29050 |
| 35 | | 16'01" (+12'08") | 83 / 29133 |
| 36 | | 04'38" (+00'45") | 53 / 29187 |
| 37 | | 35'02" (+31'09") | 38 / 29225 |
E150分鐘+ST15秒*4
前一晚睡覺拉傷後背，跑起來就是怪
過了15K就比較順了，
全程心率並不高，
但沒想到最後15分鐘會突然爆掉
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
12月累積里程 : 302.95 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'16" | 00:05'16" |
| 2 | 05'25" | 00:10'41" |
| 3 | 05'26" | 00:16'07" |
| 4 | 05'25" | 00:21'32" |
| 5 | 05'17" | 00:26'49" |
| 6 | 05'21" | 00:32'10" |
| 7 | 05'19" | 00:37'29" |
| 8 | 05'06" | 00:42'35" |
| 9 | 05'17" | 00:47'52" |
| 10 | 05'09" | 00:53'01" |
| 11 | 05'04" | 00:58'05" |
| 12 | 04'53" | 01:02'58" |
| 13 | 05'04" | 01:08'02" |
| 14 | 05'16" | 01:13'18" |
| 15 | 04'58" | 01:18'16" |
| 16 | 05'05" | 01:23'21" |
| 17 | 05'07" | 01:28'28" |
| 18 | 05'31" | 01:33'59" |
| 19 | 05'07" | 01:39'06" |
| 20 | 05'05" | 01:44'11" |
| 21 | 05'05" | 01:49'16" |
| 22 | 05'12" | 01:54'28" |
| 23 | 04'54" | 01:59'22" |
| 24 | 05'27" | 02:04'49" |
| 25 | 04'56" | 02:09'45" |
| 26 | 04'52" | 02:14'37" |
| 27 | 05'12" | 02:19'49" |
| 28 | 06'16" | 02:26'05" |
| 29 | 07'09" | 02:33'14" |
| 29.2 | 13'43" | 02:36'20" |
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