28.0 km | 02:47:33 | 05:58/km日期: 2014-11-15 06:01 - 總爬升: 463 m - 地點: 中寮山 - 天氣: 晴 - 平均心率: 28 - 卡路里: 2088 Cal - 溫度: 22°C - 濕度: 89%
Pace: 06'21" / 06'37" / 06'08" / 06'06" / 06'21" / 05'38" / 05'38" / 05'49" / 06'18" / 06'28" / 06'52" / 05'48" / 05'56" / 06'16" / 06'36" / 06'35" / 06'10" / 06'04" / 05'44" / 05'19" / 05'12" / 05'13" / 05'28" / 05'34" / 05'24" / 05'30" / 05'44" / 05'39" / 45'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'20" (+01'10") | 1006 / 1006 |
| 2 | | 06'34" (+01'24") | 1000 / 2006 |
| 3 | | 06'09" (+00'59") | 1007 / 3014 |
| 4 | | 06'05" (+00'55") | 995 / 4009 |
| 5 | | 06'20" (+01'10") | 1011 / 5021 |
| 6 | | 05'39" (+00'29") | 1002 / 6023 |
| 7 | | 05'36" (+00'26") | 1012 / 7036 |
| 8 | | 05'50" (+00'40") | 1015 / 8052 |
| 9 | | 06'16" (+01'06") | 995 / 9047 |
| 10 | | 06'32" (+01'22") | 1006 / 10054 |
| 11 | | 06'48" (+01'38") | 1010 / 11064 |
| 12 | | 05'46" (+00'36") | 1011 / 12075 |
| 13 | | 05'55" (+00'45") | 998 / 13074 |
| 14 | | 06'23" (+01'13") | 1016 / 14091 |
| 15 | | 06'32" (+01'22") | 1000 / 15092 |
| 16 | | 06'32" (+01'22") | 1007 / 16100 |
| 17 | | 06'12" (+01'02") | 998 / 17098 |
| 18 | | 05'56" (+00'46") | 1010 / 18109 |
| 19 | | 05'44" (+00'34") | 1014 / 19123 |
| 20 | | 05'18" (+00'08") | 1010 / 20133 |
| 21 | | 05'10" | 1004 / 21137 |
| 22 | | 05'14" (+00'04") | 1010 / 22148 |
| 23 | | 05'26" (+00'16") | 992 / 23141 |
| 24 | | 05'34" (+00'24") | 1005 / 24146 |
| 25 | | 05'25" (+00'15") | 1008 / 25155 |
| 26 | | 05'32" (+00'22") | 1001 / 26157 |
| 27 | | 05'45" (+00'35") | 1009 / 27167 |
| 28 | | 05'35" (+00'25") | 1007 / 28175 |
中寮輕鬆跑,因下午有路跑賽要參加,11/29有中寮馬,先來練習讓身體適應山路,中寮繞2圈難度頗高,速度不可太快,不然第2圈會容易抽筋
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~131 | 65~79% |
| 2:M馬拉松配速區 | 131~147 | 79~89% |
| 3:T乳酸耐力區 | 147~152 | 89~92% |
| 4:A無氧耐力區 | 152~161 | 92~97.5% |
| 5:I最大耗氧區 | 161~166 | 97.5~100% |
| 最大心率為166 點此去設定最大心率 |
11月累積里程 :
333.96 km 
adidas 練 累積 :
3166.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'21" | 00:06'21" |
| 2 | 06'37" | 00:12'58" |
| 3 | 06'08" | 00:19'06" |
| 4 | 06'06" | 00:25'12" |
| 5 | 06'21" | 00:31'33" |
| 6 | 05'38" | 00:37'11" |
| 7 | 05'38" | 00:42'49" |
| 8 | 05'49" | 00:48'38" |
| 9 | 06'18" | 00:54'56" |
| 10 | 06'28" | 01:01'24" |
| 11 | 06'52" | 01:08'16" |
| 12 | 05'48" | 01:14'04" |
| 13 | 05'56" | 01:20'00" |
| 14 | 06'16" | 01:26'16" |
| 15 | 06'36" | 01:32'52" |
| 16 | 06'35" | 01:39'27" |
| 17 | 06'10" | 01:45'37" |
| 18 | 06'04" | 01:51'41" |
| 19 | 05'44" | 01:57'25" |
| 20 | 05'19" | 02:02'44" |
| 21 | 05'12" | 02:07'56" |
| 22 | 05'13" | 02:13'09" |
| 23 | 05'28" | 02:18'37" |
| 24 | 05'34" | 02:24'11" |
| 25 | 05'24" | 02:29'35" |
| 26 | 05'30" | 02:35'05" |
| 27 | 05'44" | 02:40'49" |
| 28 | 05'39" | 02:46'28" |
| 28.0 | 45'08" | 02:47'33" |
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