16.1 km | 01:17:29 | 04:48/km日期: 2019-12-03 18:27 - 地點: 國立交通大學操場 - 天氣: 出門痛苦跑時蘇湖 - 平均心率: 160 - 卡路里: 1009 Cal - 平均步頻: 180 - 溫度: 17°C - 濕度: 58% - PM2.5: 良好(15)
Pace: 04'50" / 04'51" / 04'50" / 04'55" / 04'54" / 04'52" / 04'50" / 04'48" / 04'48" / 04'45" / 04'49" / 04'46" / 04'49" / 04'46" / 04'45" / 04'40" / 03'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'53" (+00'17") | 404 / 404 |
| 2 | | 04'46" (+00'10") | 410 / 815 |
| 3 | | 04'52" (+00'16") | 405 / 1220 |
| 4 | | 04'55" (+00'19") | 398 / 1619 |
| 5 | | 04'45" (+00'09") | 406 / 2026 |
| 6 | | 04'49" (+00'13") | 398 / 2424 |
| 7 | | 04'52" (+00'16") | 401 / 2826 |
| 8 | | 04'52" (+00'16") | 399 / 3225 |
| 9 | | 04'54" (+00'18") | 396 / 3621 |
| 10 | | 04'54" (+00'18") | 397 / 4018 |
| 11 | | 04'56" (+00'20") | 398 / 4417 |
| 12 | | 04'53" (+00'17") | 399 / 4816 |
| 13 | | 04'53" (+00'17") | 403 / 5219 |
| 14 | | 04'48" (+00'12") | 406 / 5625 |
| 15 | | 04'51" (+00'15") | 403 / 6029 |
| 16 | | 04'51" (+00'15") | 404 / 6433 |
| 17 | | 04'47" (+00'11") | 407 / 6841 |
| 18 | | 04'47" (+00'11") | 406 / 7247 |
| 19 | | 04'48" (+00'12") | 402 / 7649 |
| 20 | | 04'50" (+00'14") | 403 / 8052 |
| 21 | | 04'52" (+00'16") | 400 / 8453 |
| 22 | | 04'38" (+00'02") | 407 / 8860 |
| 23 | | 04'50" (+00'14") | 406 / 9266 |
| 24 | | 04'47" (+00'11") | 402 / 9669 |
| 25 | | 04'42" (+00'06") | 406 / 10075 |
| 26 | | 04'50" (+00'14") | 405 / 10481 |
| 27 | | 04'48" (+00'12") | 405 / 10887 |
| 28 | | 04'46" (+00'10") | 404 / 11292 |
| 29 | | 04'45" (+00'09") | 403 / 11696 |
| 30 | | 04'44" (+00'08") | 404 / 12100 |
| 31 | | 04'51" (+00'15") | 399 / 12499 |
| 32 | | 04'46" (+00'10") | 406 / 12905 |
| 33 | | 04'57" (+00'21") | 398 / 13304 |
| 34 | | 04'42" (+00'06") | 407 / 13711 |
| 35 | | 04'41" (+00'05") | 405 / 14117 |
| 36 | | 04'36" | 400 / 14517 |
| 37 | | 04'53" (+00'17") | 404 / 14922 |
| 38 | | 04'44" (+00'08") | 403 / 15325 |
| 39 | | 04'44" (+00'08") | 400 / 15725 |
| 40 | | 04'18" | 408 / 16134 |
10 Miles Tempo, target pace 4:50~4:55(1:56~1:58/400m)
1~25圈：48:45
16~40圈：48:09
1~20圈：39:06
21~40圈：38:24 (negative split -42s)
感謝蛙哥壓隊，有人陪跑跑起來真熱血，最後一個16km tempo覺得很棒!!!!這天氣請繼續保持到下個星期日，拜託!!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
12月累積里程 :
292.09 km 
Nike Zoom Fly Flyknit 累積 :
1292.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'50" | 00:04'50" |
| 2 | 04'51" | 00:09'41" |
| 3 | 04'50" | 00:14'31" |
| 4 | 04'55" | 00:19'26" |
| 5 | 04'54" | 00:24'20" |
| 6 | 04'52" | 00:29'12" |
| 7 | 04'50" | 00:34'02" |
| 8 | 04'48" | 00:38'50" |
| 9 | 04'48" | 00:43'38" |
| 10 | 04'45" | 00:48'23" |
| 11 | 04'49" | 00:53'12" |
| 12 | 04'46" | 00:57'58" |
| 13 | 04'49" | 01:02'47" |
| 14 | 04'46" | 01:07'33" |
| 15 | 04'45" | 01:12'18" |
| 16 | 04'40" | 01:16'58" |
| 16.1 | 03'58" | 01:17'30" |
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