36.1 km | 04:07:10 | 06:50/km日期: 2013-12-28 05:18 - 總爬升: 837 m - 地點: 東吳‧風櫃嘴‧碧山巖‧劍南路 - 平均心率: 24 - 卡路里: 2793 Cal - 溫度: 11°C - 濕度: 75%
Pace: 06'35" / 06'25" / 07'10" / 07'28" / 07'07" / 07'53" / 07'13" / 07'16" / 08'13" / 07'51" / 07'48" / 08'33" / 05'37" / 05'24" / 05'07" / 05'14" / 05'27" / 06'38" / 07'13" / 05'05" / 05'57" / 09'21" / 05'38" / 05'28" / 05'26" / 06'21" / 05'57" / 05'42" / 14'03" / 06'48" / 07'55" / 07'00" / 06'06" / 06'06" / 05'57" / 05'41" / 20'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'32" (+01'48") | 999 / 999 |
| 2 | | 06'27" (+01'43") | 1002 / 2001 |
| 3 | | 07'09" (+02'25") | 1010 / 3011 |
| 4 | | 07'27" (+02'43") | 1005 / 4017 |
| 5 | | 07'08" (+02'24") | 1001 / 5018 |
| 6 | | 07'51" (+03'07") | 1002 / 6021 |
| 7 | | 07'13" (+02'29") | 1009 / 7031 |
| 8 | | 07'14" (+02'30") | 1006 / 8037 |
| 9 | | 08'14" (+03'30") | 1005 / 9043 |
| 10 | | 07'51" (+03'07") | 1007 / 10050 |
| 11 | | 07'49" (+03'05") | 1006 / 11056 |
| 12 | | 08'25" (+03'41") | 1011 / 12068 |
| 13 | | 05'36" (+00'52") | 1025 / 13093 |
| 14 | | 05'22" (+00'38") | 1009 / 14103 |
| 15 | | 05'05" (+00'21") | 1001 / 15104 |
| 16 | | 05'16" (+00'32") | 1009 / 16114 |
| 17 | | 05'25" (+00'41") | 1011 / 17125 |
| 18 | | 06'51" (+02'07") | 1009 / 18135 |
| 19 | | 07'12" (+02'28") | 1007 / 19143 |
| 20 | | 04'44" | 1001 / 20144 |
| 21 | | 06'26" (+01'42") | 1017 / 21162 |
| 22 | | 08'50" (+04'06") | 1009 / 22172 |
| 23 | | 05'34" (+00'50") | 1012 / 23185 |
| 24 | | 05'33" (+00'49") | 1004 / 24189 |
| 25 | | 05'30" (+00'46") | 1000 / 25190 |
| 26 | | 06'37" (+01'53") | 1018 / 26208 |
| 27 | | 05'34" (+00'50") | 1007 / 27216 |
| 28 | | 06'34" (+01'50") | 1005 / 28221 |
| 29 | | 13'27" (+08'43") | 997 / 29219 |
| 30 | | 07'08" (+02'24") | 1007 / 30226 |
| 31 | | 07'48" (+03'04") | 999 / 31226 |
| 32 | | 06'36" (+01'52") | 1015 / 32241 |
| 33 | | 06'08" (+01'24") | 1008 / 33250 |
| 34 | | 06'11" (+01'27") | 1000 / 34250 |
| 35 | | 05'43" (+00'59") | 1013 / 35264 |
| 36 | | 05'55" (+01'11") | 1008 / 36272 |
108 特訓 32K 1/2
今天一堆人一起跑，傷兵一半 XD 一段時間沒有跑風櫃嘴了，今天感覺沒那麼恐怖了，應該是耐力有在增強。今天的路線算是之前路線的加強版，天氣爆冷，還好沒下雨。
里程預估有點小誤差，晚上要早點休息，不然明天的訓練怎辦啊？
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~132 | 65~79% |
| 2:M馬拉松配速區 | 132~149 | 79~89% |
| 3:T乳酸耐力區 | 149~154 | 89~92% |
| 4:A無氧耐力區 | 154~163 | 92~97.5% |
| 5:I最大耗氧區 | 163~168 | 97.5~100% |
| 最大心率為168 點此去設定最大心率 |
12月累積里程 : 365.33 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'35" | 00:06'35" |
| 2 | 06'25" | 00:13'00" |
| 3 | 07'10" | 00:20'10" |
| 4 | 07'28" | 00:27'38" |
| 5 | 07'07" | 00:34'45" |
| 6 | 07'53" | 00:42'38" |
| 7 | 07'13" | 00:49'51" |
| 8 | 07'16" | 00:57'07" |
| 9 | 08'13" | 01:05'20" |
| 10 | 07'51" | 01:13'11" |
| 11 | 07'48" | 01:20'59" |
| 12 | 08'33" | 01:29'32" |
| 13 | 05'37" | 01:35'09" |
| 14 | 05'24" | 01:40'33" |
| 15 | 05'07" | 01:45'40" |
| 16 | 05'14" | 01:50'54" |
| 17 | 05'27" | 01:56'21" |
| 18 | 06'38" | 02:02'59" |
| 19 | 07'13" | 02:10'12" |
| 20 | 05'05" | 02:15'17" |
| 21 | 05'57" | 02:21'14" |
| 22 | 09'21" | 02:30'35" |
| 23 | 05'38" | 02:36'13" |
| 24 | 05'28" | 02:41'41" |
| 25 | 05'26" | 02:47'07" |
| 26 | 06'21" | 02:53'28" |
| 27 | 05'57" | 02:59'25" |
| 28 | 05'42" | 03:05'07" |
| 29 | 14'03" | 03:19'10" |
| 30 | 06'48" | 03:25'58" |
| 31 | 07'55" | 03:33'53" |
| 32 | 07'00" | 03:40'53" |
| 33 | 06'06" | 03:46'59" |
| 34 | 06'06" | 03:53'05" |
| 35 | 05'57" | 03:59'02" |
| 36 | 05'41" | 04:04'43" |
| 36.1 | 20'35" | 04:07'10" |
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