21.1 km | 01:47:51 | 05:07/km日期: 2017-11-30 17:57 - 總爬升: 216 m - 地點: 頂溪→永福橋→福和橋→北新橋→景美橋→景美溪橋→寶橋→一壽橋→恆光橋→道南橋→萬壽橋→河濱終點106縣道折返→水源快速道路高架橋下 - 天氣: 陰雨 - 平均心率: 161 - 卡路里: 1212 Cal - 平均步頻: 184 - 溫度: 22°C - 濕度: 76% - PM2.5: 良好(6)
Pace: 06'17" / 05'04" / 05'05" / 05'02" / 05'00" / 04'56" / 04'57" / 05'09" / 04'56" / 05'01" / 05'05" / 05'12" / 05'01" / 05'03" / 05'06" / 05'08" / 05'40" / 05'18" / 05'14" / 05'10" / 04'56" / 04'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'15" (+01'20") | 1000 / 1000 |
| 2 | | 05'05" (+00'10") | 1000 / 2000 |
| 3 | | 05'05" (+00'10") | 1000 / 3000 |
| 4 | | 05'01" (+00'06") | 1000 / 4000 |
| 5 | | 05'00" (+00'05") | 1000 / 5000 |
| 6 | | 04'56" (+00'01") | 1000 / 6000 |
| 7 | | 04'56" (+00'01") | 1000 / 7000 |
| 8 | | 04'55" | 1000 / 8000 |
| 9 | | 04'55" | 1000 / 9000 |
| 10 | | 05'01" (+00'06") | 1000 / 10000 |
| 11 | | 05'04" (+00'09") | 1000 / 11000 |
| 12 | | 05'12" (+00'17") | 1000 / 12000 |
| 13 | | 05'01" (+00'06") | 1000 / 13000 |
| 14 | | 05'02" (+00'07") | 1000 / 14000 |
| 15 | | 05'05" (+00'10") | 1000 / 15000 |
| 16 | | 05'08" (+00'13") | 1000 / 16000 |
| 17 | | 05'11" (+00'16") | 1000 / 17000 |
| 18 | | 05'18" (+00'23") | 1000 / 18000 |
| 19 | | 05'13" (+00'18") | 1000 / 19000 |
| 20 | | 05'10" (+00'15") | 1000 / 20000 |
| 21 | | 04'56" (+00'01") | 1000 / 21000 |
| 22 | | 04'18" | 47 / 21047 |
輕鬆跑練心，洗鞋比較累。這個月雖不是跑量最多的一個月，但自主半馬4次，參賽全馬、半馬、10km都創PB；單次訓練長度18.24km；月跑量255.43km；月均速5：14/km，都是跑步2年多以來最優質的紀錄，也是自我期許「高效率！高跑量！高強度！」的初步實踐。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
11月累積里程 :
255.43 km 
NIKE LUNARGLIDE 6 累積 :
1720.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'17" | 00:06'17" |
| 2 | 05'04" | 00:11'21" |
| 3 | 05'05" | 00:16'26" |
| 4 | 05'02" | 00:21'28" |
| 5 | 05'00" | 00:26'28" |
| 6 | 04'56" | 00:31'24" |
| 7 | 04'57" | 00:36'21" |
| 8 | 05'09" | 00:41'30" |
| 9 | 04'56" | 00:46'26" |
| 10 | 05'01" | 00:51'27" |
| 11 | 05'05" | 00:56'32" |
| 12 | 05'12" | 01:01'44" |
| 13 | 05'01" | 01:06'45" |
| 14 | 05'03" | 01:11'48" |
| 15 | 05'06" | 01:16'54" |
| 16 | 05'08" | 01:22'02" |
| 17 | 05'40" | 01:27'42" |
| 18 | 05'18" | 01:33'00" |
| 19 | 05'14" | 01:38'14" |
| 20 | 05'10" | 01:43'24" |
| 21 | 04'56" | 01:48'20" |
| 21.0 | 04'13" | 01:48'32" |
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