21.5 km | 01:41:38 | 04:43/km日期: 2017-11-09 14:16 - 地點: 台北大學 - 天氣: 晴，風大 - 平均心率: 156 - 卡路里: 1318 Cal - 溫度: 24°C - 濕度: 76% - PM2.5: 良好(25)
Pace: 04'55" / 04'25" / 04'24" / 04'28" / 04'26" / 04'23" / 04'48" / 04'25" / 04'26" / 04'51" / 04'32" / 04'32" / 04'54" / 04'35" / 04'33" / 04'47" / 04'39" / 04'33" / 05'55" / 05'27" / 05'18" / 05'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'55" (+00'33") | 1000 / 1000 |
| 2 | | 04'24" (+00'02") | 1000 / 2000 |
| 3 | | 04'23" (+00'01") | 1000 / 3000 |
| 4 | | 04'27" (+00'05") | 1000 / 4000 |
| 5 | | 04'25" (+00'03") | 1000 / 5000 |
| 6 | | 04'22" | 1000 / 6000 |
| 7 | | 04'47" (+00'25") | 1000 / 7000 |
| 8 | | 04'24" (+00'02") | 1000 / 8000 |
| 9 | | 04'25" (+00'03") | 1000 / 9000 |
| 10 | | 04'50" (+00'28") | 1000 / 10000 |
| 11 | | 04'31" (+00'09") | 1000 / 11000 |
| 12 | | 04'31" (+00'09") | 1000 / 12000 |
| 13 | | 04'53" (+00'31") | 1000 / 13000 |
| 14 | | 04'34" (+00'12") | 1000 / 14000 |
| 15 | | 04'32" (+00'10") | 1000 / 15000 |
| 16 | | 04'46" (+00'24") | 1000 / 16000 |
| 17 | | 04'38" (+00'16") | 1000 / 17000 |
| 18 | | 04'32" (+00'10") | 1000 / 18000 |
| 19 | | 05'54" (+01'32") | 1000 / 19000 |
| 20 | | 05'26" (+01'04") | 1000 / 20000 |
| 21 | | 05'17" (+00'55") | 1000 / 21000 |
| 22 | | 05'06" (+00'44") | 529 / 21529 |
E+17M+3E
太陽直射加上大風，很難維持配速，最後一圈還是hold不住，但這訓練課表最後一次的17M結果還算可以接受。
接下來還有10天，進入減量期。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~139 | 65~79% |
| 2:M馬拉松配速區 | 139~157 | 79~89% |
| 3:T乳酸耐力區 | 157~162 | 89~92% |
| 4:A無氧耐力區 | 162~172 | 92~97.5% |
| 5:I最大耗氧區 | 172~177 | 97.5~100% |
| 最大心率為177 點此去設定最大心率 |
11月累積里程 :
292.60 km 
Asics TARTHERZEAL 5 W (藍) 累積 :
2214.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'55" | 00:04'55" |
| 2 | 04'25" | 00:09'20" |
| 3 | 04'24" | 00:13'44" |
| 4 | 04'28" | 00:18'12" |
| 5 | 04'26" | 00:22'38" |
| 6 | 04'23" | 00:27'01" |
| 7 | 04'48" | 00:31'49" |
| 8 | 04'25" | 00:36'14" |
| 9 | 04'26" | 00:40'40" |
| 10 | 04'51" | 00:45'31" |
| 11 | 04'32" | 00:50'03" |
| 12 | 04'32" | 00:54'35" |
| 13 | 04'54" | 00:59'29" |
| 14 | 04'35" | 01:04'04" |
| 15 | 04'33" | 01:08'37" |
| 16 | 04'47" | 01:13'24" |
| 17 | 04'39" | 01:18'03" |
| 18 | 04'33" | 01:22'36" |
| 19 | 05'55" | 01:28'31" |
| 20 | 05'27" | 01:33'58" |
| 21 | 05'18" | 01:39'16" |
| 21.5 | 05'09" | 01:42'00" |
展開計圈分析
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