21.0 km | 03:20:49 | 09:33/km日期: 2016-12-10 08:03 - 地點: 高雄市 - 天氣: 陽光普照 - 平均心率: 137 - 卡路里: 1266 Cal - 平均步頻: 162 - 溫度: 21°C - 濕度: 70%
Pace: 09'56" / 09'11" / 09'20" / 09'51" / 08'49" / 08'27" / 10'04" / 08'38" / 08'23" / 09'56" / 08'34" / 08'39" / 10'44" / 08'31" / 08'35" / 10'50" / 09'01" / 09'29" / 13'02" / 10'19" / 10'18" / 10'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 09'55" (+01'33") | 1000 / 1000 |
| 2 | | 09'11" (+00'49") | 1000 / 2000 |
| 3 | | 09'19" (+00'57") | 1000 / 3000 |
| 4 | | 09'52" (+01'30") | 1000 / 4000 |
| 5 | | 08'47" (+00'25") | 1000 / 5000 |
| 6 | | 08'27" (+00'05") | 1000 / 6000 |
| 7 | | 10'04" (+01'42") | 1000 / 7000 |
| 8 | | 08'37" (+00'15") | 1000 / 8000 |
| 9 | | 08'22" | 1000 / 9000 |
| 10 | | 09'56" (+01'34") | 1000 / 10000 |
| 11 | | 08'34" (+00'12") | 1000 / 11000 |
| 12 | | 08'39" (+00'17") | 1000 / 12000 |
| 13 | | 10'43" (+02'21") | 1000 / 13000 |
| 14 | | 08'31" (+00'09") | 1000 / 14000 |
| 15 | | 08'34" (+00'12") | 1000 / 15000 |
| 16 | | 10'49" (+02'27") | 1000 / 16000 |
| 17 | | 09'01" (+00'39") | 1000 / 17000 |
| 18 | | 09'29" (+01'07") | 1000 / 18000 |
| 19 | | 13'02" (+04'40") | 1000 / 19000 |
| 20 | | 10'18" (+01'56") | 1000 / 20000 |
| 21 | | 10'18" (+01'56") | 1000 / 21000 |
| 22 | | 12'07" (+03'45") | 17 / 21017 |
耐熱訓練
特別挑八點起跑，剛好太陽也出來了，
前面12k還有樹蔭可以遮，後面太陽升高幾乎都是頂著陽光跑
一路都盡量壓在140心跳跑，後面6k完全壓不住，只能降速
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
12月累積里程 :
147.81 km 
Mizuno Rider20 累積 :
139.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 09'56" | 00:09'56" |
| 2 | 09'11" | 00:19'07" |
| 3 | 09'20" | 00:28'27" |
| 4 | 09'51" | 00:38'18" |
| 5 | 08'49" | 00:47'07" |
| 6 | 08'27" | 00:55'34" |
| 7 | 10'04" | 01:05'38" |
| 8 | 08'38" | 01:14'16" |
| 9 | 08'23" | 01:22'39" |
| 10 | 09'56" | 01:32'35" |
| 11 | 08'34" | 01:41'09" |
| 12 | 08'39" | 01:49'48" |
| 13 | 10'44" | 02:00'32" |
| 14 | 08'31" | 02:09'03" |
| 15 | 08'35" | 02:17'38" |
| 16 | 10'50" | 02:28'28" |
| 17 | 09'01" | 02:37'29" |
| 18 | 09'29" | 02:46'58" |
| 19 | 13'02" | 03:00'00" |
| 20 | 10'19" | 03:10'19" |
| 21 | 10'18" | 03:20'37" |
| 21.0 | 12'16" | 03:20'50" |
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