20.0 km | 01:42:53 | 05:08/km日期: 2015-11-18 06:00 - 總爬升: 399 m - 地點: 甲仙滴水寶隆 - 平均心率: 145 - 卡路里: 1255 Cal - 溫度: 25°C - 濕度: 89%
Pace: 05'45" / 04'12" / 05'04" / 04'55" / 05'00" / 05'21" / 05'33" / 05'18" / 04'41" / 04'48" / 04'47" / 05'13" / 05'37" / 05'42" / 05'33" / 04'55" / 04'51" / 05'16" / 05'29" / 04'50" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+01'33") | 1000 / 1000 |
| 2 | | 04'12" | 1000 / 2000 |
| 3 | | 05'03" (+00'51") | 1000 / 3000 |
| 4 | | 04'54" (+00'42") | 1000 / 4000 |
| 5 | | 05'00" (+00'48") | 1000 / 5000 |
| 6 | | 05'20" (+01'08") | 1000 / 6000 |
| 7 | | 05'32" (+01'20") | 1000 / 7000 |
| 8 | | 05'18" (+01'06") | 1000 / 8000 |
| 9 | | 04'41" (+00'29") | 1000 / 9000 |
| 10 | | 04'47" (+00'35") | 1000 / 10000 |
| 11 | | 04'47" (+00'35") | 1000 / 11000 |
| 12 | | 05'12" (+01'00") | 1000 / 12000 |
| 13 | | 05'37" (+01'25") | 1000 / 13000 |
| 14 | | 05'41" (+01'29") | 1000 / 14000 |
| 15 | | 05'33" (+01'21") | 1000 / 15000 |
| 16 | | 04'54" (+00'42") | 1000 / 16000 |
| 17 | | 04'50" (+00'38") | 1000 / 17000 |
| 18 | | 05'16" (+01'04") | 1000 / 18000 |
| 19 | | 05'28" (+01'16") | 1000 / 19000 |
| 20 | | 04'50" (+00'38") | 1000 / 20000 |
| 21 | | 05'31" (+01'19") | 9 / 20009 |
回程的最後2k爬坡看到新來的同事已經開心的當步兵了，心裡的惡魔不斷的催眠我停下腳步就解脫了，但不認輸的意識還是撐過去了，最後的體認全程的配速真的是很重要@@
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 136~165 | 65~79% |
| 2:M馬拉松配速區 | 165~186 | 79~89% |
| 3:T乳酸耐力區 | 186~193 | 89~92% |
| 4:A無氧耐力區 | 193~204 | 92~97.5% |
| 5:I最大耗氧區 | 204~210 | 97.5~100% |
| 最大心率為210 點此去設定最大心率 |
11月累積里程 : 227.31 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'45" | 00:05'45" |
| 2 | 04'12" | 00:09'57" |
| 3 | 05'04" | 00:15'01" |
| 4 | 04'55" | 00:19'56" |
| 5 | 05'00" | 00:24'56" |
| 6 | 05'21" | 00:30'17" |
| 7 | 05'33" | 00:35'50" |
| 8 | 05'18" | 00:41'08" |
| 9 | 04'41" | 00:45'49" |
| 10 | 04'48" | 00:50'37" |
| 11 | 04'47" | 00:55'24" |
| 12 | 05'13" | 01:00'37" |
| 13 | 05'37" | 01:06'14" |
| 14 | 05'42" | 01:11'56" |
| 15 | 05'33" | 01:17'29" |
| 16 | 04'55" | 01:22'24" |
| 17 | 04'51" | 01:27'15" |
| 18 | 05'16" | 01:32'31" |
| 19 | 05'29" | 01:38'00" |
| 20 | 04'50" | 01:42'50" |
| 20.0 | 05'08" | 01:42'53" |
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