21.0 km | 02:16:55 | 06:31/km日期: 2016-10-10 09:04 - 總爬升: 233 m - 地點: 花蓮七星潭 - 天氣: 炎熱 - 平均心率: 159 - 卡路里: 1109 Cal - 平均步頻: 166 - 溫度: 26°C - 濕度: 80%
Pace: 06'17" / 05'21" / 05'39" / 05'14" / 05'23" / 05'35" / 05'39" / 05'28" / 06'14" / 07'44" / 07'42" / 05'57" / 16'59" / 11'43" / 06'34" / 07'39" / 09'04" / 06'19" / 07'32" / 08'03" / 09'01" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'22" (+00'09") | 1000 / 1000 |
| 2 | | 05'20" (+00'07") | 1000 / 2000 |
| 3 | | 05'38" (+00'25") | 1000 / 3000 |
| 4 | | 05'13" | 1000 / 4000 |
| 5 | | 05'23" (+00'10") | 1000 / 5000 |
| 6 | | 05'35" (+00'22") | 1000 / 6000 |
| 7 | | 05'38" (+00'25") | 1000 / 7000 |
| 8 | | 05'27" (+00'14") | 1000 / 8000 |
| 9 | | 06'13" (+01'00") | 1000 / 9000 |
| 10 | | 07'43" (+02'30") | 1000 / 10000 |
| 11 | | 07'41" (+02'28") | 1000 / 11000 |
| 12 | | 05'57" (+00'44") | 1000 / 12000 |
| 13 | | 05'33" (+00'20") | 1000 / 13000 |
| 14 | | 05'51" (+00'38") | 1000 / 14000 |
| 15 | | 06'33" (+01'20") | 1000 / 15000 |
| 16 | | 07'39" (+02'26") | 1000 / 16000 |
| 17 | | 09'04" (+03'51") | 1000 / 17000 |
| 18 | | 06'18" (+01'05") | 1000 / 18000 |
| 19 | | 07'32" (+02'19") | 1000 / 19000 |
| 20 | | 08'02" (+02'49") | 1000 / 20000 |
| 21 | | 09'00" (+03'47") | 1000 / 21000 |
| 22 | | 04'24" | 6 / 21006 |
山坡加沙灘還有太陽的路線，有夠累人，此訓練無效…因為後面我已經爆了。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
10月累積里程 :
182.07 km 
Asics 虎走3(橘) 累積 :
135.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'17" | 00:06'17" |
| 2 | 05'21" | 00:11'38" |
| 3 | 05'39" | 00:17'17" |
| 4 | 05'14" | 00:22'31" |
| 5 | 05'23" | 00:27'54" |
| 6 | 05'35" | 00:33'29" |
| 7 | 05'39" | 00:39'08" |
| 8 | 05'28" | 00:44'36" |
| 9 | 06'14" | 00:50'50" |
| 10 | 07'44" | 00:58'34" |
| 11 | 07'42" | 01:06'16" |
| 12 | 05'57" | 01:12'13" |
| 13 | 16'59" | 01:29'12" |
| 14 | 11'43" | 01:40'55" |
| 15 | 06'34" | 01:47'29" |
| 16 | 07'39" | 01:55'08" |
| 17 | 09'04" | 02:04'12" |
| 18 | 06'19" | 02:10'31" |
| 19 | 07'32" | 02:18'03" |
| 20 | 08'03" | 02:26'06" |
| 21 | 09'01" | 02:35'07" |
| 21.0 | 05'24" | 02:35'09" |
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