21.6 km | 02:52:28 | 08:00/km日期: 2013-11-30 07:59 - 總爬升: 536 m - 地點: 珠江群跑白云山训练（西南西） - 平均心率: 144 - 卡路里: 1106 Cal
Pace: 07'03" / 07'19" / 07'38" / 08'12" / 07'29" / 08'21" / 09'08" / 07'07" / 06'58" / 06'38" / 06'42" / 09'00" / 08'26" / 09'03" / 07'10" / 15'56" / 07'30" / 07'09" / 06'56" / 07'24" / 06'51" / 08'00" /
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~149 | 65~79% |
| 2:M馬拉松配速區 | 149~168 | 79~89% |
| 3:T乳酸耐力區 | 168~173 | 89~92% |
| 4:A無氧耐力區 | 173~184 | 92~97.5% |
| 5:I最大耗氧區 | 184~189 | 97.5~100% |
| 最大心率為189 點此去設定最大心率 |
11月累積里程 :
242.34 km 
ASICS GEL-DS TRAINER 17 公路跑鞋 累積 :
5260.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'03" | 00:07'03" |
| 2 | 07'19" | 00:14'22" |
| 3 | 07'38" | 00:22'00" |
| 4 | 08'12" | 00:30'12" |
| 5 | 07'29" | 00:37'41" |
| 6 | 08'21" | 00:46'02" |
| 7 | 09'08" | 00:55'10" |
| 8 | 07'07" | 01:02'17" |
| 9 | 06'58" | 01:09'15" |
| 10 | 06'38" | 01:15'53" |
| 11 | 06'42" | 01:22'35" |
| 12 | 09'00" | 01:31'35" |
| 13 | 08'26" | 01:40'01" |
| 14 | 09'03" | 01:49'04" |
| 15 | 07'10" | 01:56'14" |
| 16 | 15'56" | 02:12'10" |
| 17 | 07'30" | 02:19'40" |
| 18 | 07'09" | 02:26'49" |
| 19 | 06'56" | 02:33'45" |
| 20 | 07'24" | 02:41'09" |
| 21 | 06'51" | 02:48'00" |
| 21.6 | 08'00" | 02:52'28" |
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