21.1 km | 02:01:39 | 05:45/km日期: 2015-09-13 05:15 - 總爬升: 205 m - 地點: 河濱 - 天氣: 舒服 - 平均心率: 140 - 卡路里: 1359 Cal - 溫度: 25°C - 濕度: 75%
Pace: 05'48" / 05'27" / 05'19" / 05'15" / 04'52" / 05'01" / 15'55" / 06'22" / 07'42" / 07'17" / 06'36" / 07'54" / 05'50" / 07'18" / 05'28" / 13'37" / 05'03" / 06'08" / 07'29" / 05'36" / 05'56" / 05'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'47" (+00'55") | 1000 / 1000 |
| 2 | | 05'27" (+00'35") | 1000 / 2000 |
| 3 | | 05'18" (+00'26") | 1000 / 3000 |
| 4 | | 05'15" (+00'23") | 1000 / 4000 |
| 5 | | 04'52" | 1000 / 5000 |
| 6 | | 05'00" (+00'08") | 1000 / 6000 |
| 7 | | 05'21" (+00'29") | 1000 / 7000 |
| 8 | | 06'22" (+01'30") | 1000 / 8000 |
| 9 | | 05'06" (+00'14") | 1000 / 9000 |
| 10 | | 06'11" (+01'19") | 1000 / 10000 |
| 11 | | 06'05" (+01'13") | 1000 / 11000 |
| 12 | | 06'15" (+01'23") | 1000 / 12000 |
| 13 | | 05'49" (+00'57") | 1000 / 13000 |
| 14 | | 06'12" (+01'20") | 1000 / 14000 |
| 15 | | 05'28" (+00'36") | 1000 / 15000 |
| 16 | | 06'07" (+01'15") | 1000 / 16000 |
| 17 | | 05'03" (+00'11") | 1000 / 17000 |
| 18 | | 06'07" (+01'15") | 1000 / 18000 |
| 19 | | 07'28" (+02'36") | 1000 / 19000 |
| 20 | | 05'36" (+00'44") | 1000 / 20000 |
| 21 | | 05'55" (+01'03") | 1000 / 21000 |
| 22 | | 05'51" (+00'59") | 120 / 21120 |
自主半馬，前7k從陽光跑到客家文化園區保持不錯的配速與心律。休息一下與F大碰面做了8趟斜坡的衝刺練習，有操到。回程7k就顯吃力了！
沒吃早餐，只補一罐水實在太少，後面又加一罐運動飲料，好餓。
跑完還是開心。
| 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 |
9月累積里程 : 230.99 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'48" | 00:05'48" |
| 2 | 05'27" | 00:11'15" |
| 3 | 05'19" | 00:16'34" |
| 4 | 05'15" | 00:21'49" |
| 5 | 04'52" | 00:26'41" |
| 6 | 05'01" | 00:31'42" |
| 7 | 15'55" | 00:47'37" |
| 8 | 06'22" | 00:53'59" |
| 9 | 07'42" | 01:01'41" |
| 10 | 07'17" | 01:08'58" |
| 11 | 06'36" | 01:15'34" |
| 12 | 07'54" | 01:23'28" |
| 13 | 05'50" | 01:29'18" |
| 14 | 07'18" | 01:36'36" |
| 15 | 05'28" | 01:42'04" |
| 16 | 13'37" | 01:55'41" |
| 17 | 05'03" | 02:00'44" |
| 18 | 06'08" | 02:06'52" |
| 19 | 07'29" | 02:14'21" |
| 20 | 05'36" | 02:19'57" |
| 21 | 05'56" | 02:25'53" |
| 21.1 | 05'56" | 02:26'36" |
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