21.0 km | 02:25:47 | 06:55/km日期: 2017-01-02 07:25 - 總爬升: 328 m - 地點: 竹22-中正大橋-興隆大橋-水圳公園 - 平均心率: 156 - 卡路里: 807 Cal - 平均步頻: 192 - 溫度: 18°C - 濕度: 96%
Pace: 07'38" / 07'27" / 07'34" / 07'06" / 06'41" / 06'46" / 06'38" / 27'08" / 06'28" / 06'49" / 06'16" / 06'30" / 07'16" / 06'50" / 16'01" / 07'06" / 06'36" / 06'45" / 07'02" / 07'02" / 07'06" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'37" (+01'22") | 1000 / 1000 |
| 2 | | 07'26" (+01'11") | 1000 / 2000 |
| 3 | | 07'33" (+01'18") | 1000 / 3000 |
| 4 | | 07'06" (+00'51") | 1000 / 4000 |
| 5 | | 06'40" (+00'25") | 1000 / 5000 |
| 6 | | 06'46" (+00'31") | 1000 / 6000 |
| 7 | | 06'37" (+00'22") | 1000 / 7000 |
| 8 | | 07'31" (+01'16") | 1000 / 8000 |
| 9 | | 06'27" (+00'12") | 1000 / 9000 |
| 10 | | 06'48" (+00'33") | 1000 / 10000 |
| 11 | | 06'15" | 1000 / 11000 |
| 12 | | 06'29" (+00'14") | 1000 / 12000 |
| 13 | | 06'51" (+00'36") | 1000 / 13000 |
| 14 | | 06'49" (+00'34") | 1000 / 14000 |
| 15 | | 06'53" (+00'38") | 1000 / 15000 |
| 16 | | 07'06" (+00'51") | 1000 / 16000 |
| 17 | | 06'36" (+00'21") | 1000 / 17000 |
| 18 | | 06'44" (+00'29") | 1000 / 18000 |
| 19 | | 07'02" (+00'47") | 1000 / 19000 |
| 20 | | 07'01" (+00'46") | 1000 / 20000 |
| 21 | | 07'06" (+00'51") | 1000 / 21000 |
| 22 | | 07'17" (+01'02") | 26 / 21026 |
今天我也有魔鬼教練陪跑~~後來發現其實空氣不好@@第一次完成21K自主訓練(中間休息很久)
| 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 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
1月累積里程 :
121.19 km 
Mizuno Wave Rider 19 累積 :
766.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'38" | 00:07'38" |
| 2 | 07'27" | 00:15'05" |
| 3 | 07'34" | 00:22'39" |
| 4 | 07'06" | 00:29'45" |
| 5 | 06'41" | 00:36'26" |
| 6 | 06'46" | 00:43'12" |
| 7 | 06'38" | 00:49'50" |
| 8 | 27'08" | 01:16'58" |
| 9 | 06'28" | 01:23'26" |
| 10 | 06'49" | 01:30'15" |
| 11 | 06'16" | 01:36'31" |
| 12 | 06'30" | 01:43'01" |
| 13 | 07'16" | 01:50'17" |
| 14 | 06'50" | 01:57'07" |
| 15 | 16'01" | 02:13'08" |
| 16 | 07'06" | 02:20'14" |
| 17 | 06'36" | 02:26'50" |
| 18 | 06'45" | 02:33'35" |
| 19 | 07'02" | 02:40'37" |
| 20 | 07'02" | 02:47'39" |
| 21 | 07'06" | 02:54'45" |
| 21.0 | 07'30" | 02:54'57" |
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