16.1 km | 01:41:53 | 06:18/km日期: 2019-11-10 19:05 - 平均心率: 141 - 卡路里: 1173 Cal - 平均步頻: 182 - 溫度: 21°C - 濕度: 67% - PM2.5: 良好(10)
Pace: 07'33" / 06'44" / 06'25" / 06'14" / 06'00" / 05'52" / 06'43" / 06'06" / 06'03" / 06'08" / 06'06" / 06'15" / 06'04" / 05'43" / 05'59" / 06'58" / 06'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'33" (+01'50") | 1000 / 1000 |
| 2 | | 06'44" (+01'01") | 1000 / 2000 |
| 3 | | 06'24" (+00'41") | 1000 / 3000 |
| 4 | | 06'13" (+00'30") | 1000 / 4000 |
| 5 | | 06'00" (+00'17") | 1000 / 5000 |
| 6 | | 05'52" (+00'09") | 1000 / 6000 |
| 7 | | 06'43" (+01'00") | 1000 / 7000 |
| 8 | | 06'05" (+00'22") | 1000 / 8000 |
| 9 | | 06'03" (+00'20") | 1000 / 9000 |
| 10 | | 06'07" (+00'24") | 1000 / 10000 |
| 11 | | 06'05" (+00'22") | 1000 / 11000 |
| 12 | | 06'14" (+00'31") | 1000 / 12000 |
| 13 | | 06'03" (+00'20") | 1000 / 13000 |
| 14 | | 05'43" | 1000 / 14000 |
| 15 | | 05'59" (+00'16") | 1000 / 15000 |
| 16 | | 06'58" (+01'15") | 1000 / 16000 |
| 17 | | 06'30" (+00'47") | 152 / 16152 |
基本訓練-定速跑，緩跑1k，早上原本預計要練越野，但火焰山人太多放棄，回來後加碼訓練
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
11月累積里程 :
260.19 km 
Hoka Clifton6 累積 :
1348.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'33" | 00:07'33" |
| 2 | 06'44" | 00:14'17" |
| 3 | 06'25" | 00:20'42" |
| 4 | 06'14" | 00:26'56" |
| 5 | 06'00" | 00:32'56" |
| 6 | 05'52" | 00:38'48" |
| 7 | 06'43" | 00:45'31" |
| 8 | 06'06" | 00:51'37" |
| 9 | 06'03" | 00:57'40" |
| 10 | 06'08" | 01:03'48" |
| 11 | 06'06" | 01:09'54" |
| 12 | 06'15" | 01:16'09" |
| 13 | 06'04" | 01:22'13" |
| 14 | 05'43" | 01:27'56" |
| 15 | 05'59" | 01:33'55" |
| 16 | 06'58" | 01:40'53" |
| 16.2 | 06'34" | 01:41'53" |
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