18.6 km | 01:36:26 | 05:10/km日期: 2012-11-01 14:08 - 地點: 經國公園 - 天氣: 涼意，睡意，戰意 - 平均心率: 179 - 卡路里: 1073 Cal - 溫度: 19°C - 濕度: 71%
Pace: 05'37" / 05'33" / 05'27" / 05'29" / 05'29" / 05'21" / 05'17" / 05'11" / 05'10" / 05'14" / 05'03" / 05'07" / 05'01" / 04'55" / 04'52" / 04'51" / 04'56" / 04'43" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+00'54") | 524 / 524 |
| 2 | | 05'27" (+00'36") | 528 / 1052 |
| 3 | | 05'35" (+00'44") | 515 / 1567 |
| 4 | | 05'31" (+00'40") | 512 / 2080 |
| 5 | | 05'24" (+00'33") | 517 / 2597 |
| 6 | | 05'23" (+00'32") | 507 / 3104 |
| 7 | | 05'32" (+00'41") | 504 / 3609 |
| 8 | | 05'26" (+00'35") | 502 / 4111 |
| 9 | | 05'33" (+00'42") | 492 / 4603 |
| 10 | | 05'26" (+00'35") | 489 / 5093 |
| 11 | | 05'23" (+00'32") | 497 / 5591 |
| 12 | | 05'15" (+00'24") | 510 / 6102 |
| 13 | | 05'14" (+00'23") | 508 / 6611 |
| 14 | | 05'18" (+00'27") | 504 / 7115 |
| 15 | | 05'12" (+00'21") | 502 / 7618 |
| 16 | | 05'06" (+00'15") | 518 / 8136 |
| 17 | | 05'09" (+00'18") | 516 / 8653 |
| 18 | | 05'14" (+00'23") | 507 / 9161 |
| 19 | | 05'11" (+00'20") | 506 / 9668 |
| 20 | | 05'11" (+00'20") | 513 / 10181 |
| 21 | | 04'58" (+00'07") | 512 / 10694 |
| 22 | | 05'05" (+00'14") | 516 / 11211 |
| 23 | | 05'07" (+00'16") | 504 / 11715 |
| 24 | | 05'04" (+00'13") | 509 / 12224 |
| 25 | | 05'06" (+00'15") | 502 / 12727 |
| 26 | | 04'54" (+00'03") | 1087 / 13814 |
| 27 | | 04'54" (+00'03") | 1074 / 14888 |
| 28 | | 04'51" | 1078 / 15967 |
| 29 | | 04'54" (+00'03") | 1076 / 17044 |
| 30 | | 04'42" | 1091 / 18135 |
冷天暖身很重要，除了身體的暖身還有心理的暖身，讓跑步的戰意提升！而前提是，我必須有毅力和意志力突破怠惰感。
算是“贏”了！跑超過預期的里程數以及速度，在晚上要上班的當下，算是有豁出去！呵呵...怎麼那麼拼呢？想進步吧！不過，可不能因此而失去起初想跑步的單純心啊！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
11月累積里程 :
351.90 km 
MIZUNO WAVE Rider 14 累積 :
2382.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'37" | 00:05'37" |
| 2 | 05'33" | 00:11'10" |
| 3 | 05'27" | 00:16'37" |
| 4 | 05'29" | 00:22'06" |
| 5 | 05'29" | 00:27'35" |
| 6 | 05'21" | 00:32'56" |
| 7 | 05'17" | 00:38'13" |
| 8 | 05'11" | 00:43'24" |
| 9 | 05'10" | 00:48'34" |
| 10 | 05'14" | 00:53'48" |
| 11 | 05'03" | 00:58'51" |
| 12 | 05'07" | 01:03'58" |
| 13 | 05'01" | 01:08'59" |
| 14 | 04'55" | 01:13'54" |
| 15 | 04'52" | 01:18'46" |
| 16 | 04'51" | 01:23'37" |
| 17 | 04'56" | 01:28'33" |
| 18 | 04'43" | 01:33'16" |
| 18.6 | 05'00" | 01:36'26" |
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