32.1 km | 02:35:46 | 04:51/km日期: 2013-10-02 13:52 - 地點: 華江橋→碧潭 - 天氣: 熱 - 平均心率: 82 - 卡路里: 2477 Cal - 溫度: 28°C - 濕度: 55%
Pace: 04'58" / 04'57" / 04'49" / 04'56" / 04'54" / 04'59" / 04'59" / 04'53" / 04'49" / 04'48" / 04'47" / 04'50" / 04'42" / 04'46" / 04'45" / 04'47" / 04'50" / 04'37" / 04'44" / 04'44" / 04'51" / 04'55" / 04'37" / 04'51" / 04'44" / 04'46" / 04'54" / 04'44" / 04'50" / 04'46" / 04'49" / 04'45" / 27'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'58" (+00'21") | 1046 / 1046 |
| 2 | | 04'55" (+00'18") | 1006 / 2052 |
| 3 | | 04'49" (+00'12") | 1017 / 3070 |
| 4 | | 04'56" (+00'19") | 847 / 3918 |
| 5 | | 04'54" (+00'17") | 1006 / 4924 |
| 6 | | 04'57" (+00'20") | 1000 / 5925 |
| 7 | | 04'59" (+00'22") | 1001 / 6927 |
| 8 | | 04'51" (+00'14") | 1007 / 7934 |
| 9 | | 04'49" (+00'12") | 1007 / 8941 |
| 10 | | 04'49" (+00'12") | 1006 / 9948 |
| 11 | | 04'45" (+00'08") | 1014 / 10962 |
| 12 | | 04'50" (+00'13") | 1011 / 11974 |
| 13 | | 04'42" (+00'05") | 1006 / 12981 |
| 14 | | 04'44" (+00'07") | 1003 / 13985 |
| 15 | | 04'46" (+00'09") | 1011 / 14996 |
| 16 | | 04'46" (+00'09") | 1003 / 16000 |
| 17 | | 04'48" (+00'11") | 1004 / 17005 |
| 18 | | 04'37" | 1017 / 18022 |
| 19 | | 04'45" (+00'08") | 1013 / 19035 |
| 20 | | 04'44" (+00'07") | 997 / 20033 |
| 21 | | 04'50" (+00'13") | 1015 / 21049 |
| 22 | | 04'55" (+00'18") | 1004 / 22053 |
| 23 | | 04'37" | 1019 / 23072 |
| 24 | | 04'50" (+00'13") | 1010 / 24082 |
| 25 | | 04'44" (+00'07") | 1017 / 25100 |
| 26 | | 04'46" (+00'09") | 1003 / 26103 |
| 27 | | 04'52" (+00'15") | 986 / 27089 |
| 28 | | 04'45" (+00'08") | 1009 / 28099 |
| 29 | | 04'49" (+00'12") | 994 / 29093 |
| 30 | | 04'47" (+00'10") | 1014 / 30107 |
| 31 | | 04'48" (+00'11") | 1016 / 31124 |
| 32 | | 04'45" (+00'08") | 1012 / 32137 |
上次跑這段是三月中旬，就是那次長久累積下來受傷的。
上個月底想試跑一次太熱沒跑完，趁著今天休假加上休兩天沒跑，完成五個多月沒有超過30K的長跑。
以呼吸為主，碼表里程速度為輔，中間休息三次喝水及補充熱量，到了29K以後才開始覺得耐力不夠硬撐完最後3k，看來艋舺馬會跑的很累‧‧‧
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~133 | 65~79% |
| 2:M馬拉松配速區 | 133~150 | 79~89% |
| 3:T乳酸耐力區 | 150~155 | 89~92% |
| 4:A無氧耐力區 | 155~164 | 92~97.5% |
| 5:I最大耗氧區 | 164~169 | 97.5~100% |
| 最大心率為169 點此去設定最大心率 |
10月累積里程 :
317.38 km 
Saucony ProGrid Kinvara 3 累積 :
1298.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'58" | 00:04'58" |
| 2 | 04'57" | 00:09'55" |
| 3 | 04'49" | 00:14'44" |
| 4 | 04'56" | 00:19'40" |
| 5 | 04'54" | 00:24'34" |
| 6 | 04'59" | 00:29'33" |
| 7 | 04'59" | 00:34'32" |
| 8 | 04'53" | 00:39'25" |
| 9 | 04'49" | 00:44'14" |
| 10 | 04'48" | 00:49'02" |
| 11 | 04'47" | 00:53'49" |
| 12 | 04'50" | 00:58'39" |
| 13 | 04'42" | 01:03'21" |
| 14 | 04'46" | 01:08'07" |
| 15 | 04'45" | 01:12'52" |
| 16 | 04'47" | 01:17'39" |
| 17 | 04'50" | 01:22'29" |
| 18 | 04'37" | 01:27'06" |
| 19 | 04'44" | 01:31'50" |
| 20 | 04'44" | 01:36'34" |
| 21 | 04'51" | 01:41'25" |
| 22 | 04'55" | 01:46'20" |
| 23 | 04'37" | 01:50'57" |
| 24 | 04'51" | 01:55'48" |
| 25 | 04'44" | 02:00'32" |
| 26 | 04'46" | 02:05'18" |
| 27 | 04'54" | 02:10'12" |
| 28 | 04'44" | 02:14'56" |
| 29 | 04'50" | 02:19'46" |
| 30 | 04'46" | 02:24'32" |
| 31 | 04'49" | 02:29'21" |
| 32 | 04'45" | 02:34'06" |
| 32.1 | 27'46" | 02:35'46" |
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