20.0 km | 01:52:03 | 05:35/km日期: 2013-11-06 08:40 - 地點: 操場 - 天氣: 一整個悶 ~~~ - 平均心率: 142 - 卡路里: 1100 Cal - 溫度: 21°C - 濕度: 96%
Pace: 05'45" / 05'35" / 05'37" / 05'40" / 05'33" / 05'32" / 05'33" / 05'35" / 05'35" / 05'33" / 07'01" / 05'29" / 05'38" / 05'41" / 05'34" / 06'56" / 05'32" / 05'44" / 05'38" / 05'39" / 05'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'44" (+00'15") | 1000 / 1000 |
| 2 | | 05'34" (+00'05") | 1000 / 2000 |
| 3 | | 05'37" (+00'08") | 1000 / 3000 |
| 4 | | 05'39" (+00'10") | 1000 / 4000 |
| 5 | | 05'33" (+00'04") | 1000 / 5000 |
| 6 | | 05'32" (+00'03") | 1000 / 6000 |
| 7 | | 05'32" (+00'03") | 1000 / 7000 |
| 8 | | 05'34" (+00'05") | 1000 / 8000 |
| 9 | | 05'35" (+00'06") | 1000 / 9000 |
| 10 | | 05'32" (+00'03") | 1000 / 10000 |
| 11 | | 05'30" (+00'01") | 1000 / 11000 |
| 12 | | 05'29" | 1000 / 12000 |
| 13 | | 05'37" (+00'08") | 1000 / 13000 |
| 14 | | 05'40" (+00'11") | 1000 / 14000 |
| 15 | | 05'33" (+00'04") | 1000 / 15000 |
| 16 | | 05'35" (+00'06") | 1000 / 16000 |
| 17 | | 05'32" (+00'03") | 1000 / 17000 |
| 18 | | 05'38" (+00'09") | 1000 / 18000 |
| 19 | | 05'37" (+00'08") | 1000 / 19000 |
| 20 | | 05'38" (+00'09") | 1000 / 20000 |
| 21 | | 05'14" | 32 / 20032 |
夜班慢跑--MAF課程
太久沒穿五指鞋跑這麼長距離.腳踝+腳底板有點不適應.
| 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 :
186.38 km 
Vibram Spyridon LS 累積 :
46.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'45" | 00:05'45" |
| 2 | 05'35" | 00:11'20" |
| 3 | 05'37" | 00:16'57" |
| 4 | 05'40" | 00:22'37" |
| 5 | 05'33" | 00:28'10" |
| 6 | 05'32" | 00:33'42" |
| 7 | 05'33" | 00:39'15" |
| 8 | 05'35" | 00:44'50" |
| 9 | 05'35" | 00:50'25" |
| 10 | 05'33" | 00:55'58" |
| 11 | 07'01" | 01:02'59" |
| 12 | 05'29" | 01:08'28" |
| 13 | 05'38" | 01:14'06" |
| 14 | 05'41" | 01:19'47" |
| 15 | 05'34" | 01:25'21" |
| 16 | 06'56" | 01:32'17" |
| 17 | 05'32" | 01:37'49" |
| 18 | 05'44" | 01:43'33" |
| 19 | 05'38" | 01:49'11" |
| 20 | 05'39" | 01:54'50" |
| 20.0 | 05'03" | 01:55'00" |
11373.8 km | 
9.2 km
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