16.3 km | 01:40:03 | 06:08/km日期: 2019-11-05 06:36 - 地點: 汐止運動中心 - 天氣: 陰。毛毛雨。氣溫涼爽 - 平均心率: 130 - 卡路里: 854 Cal - 平均步頻: 178
Pace: 06'03" / 05'57" / 05'58" / 06'03" / 06'05" / 06'03" / 06'05" / 06'06" / 06'08" / 06'45" / 06'08" / 06'08" / 06'11" / 06'10" / 06'15" / 06'18" / 06'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'03" (+00'06") | 1000 / 1000 |
| 2 | | 05'57" | 1000 / 2000 |
| 3 | | 05'57" | 1000 / 3000 |
| 4 | | 06'03" (+00'06") | 1000 / 4000 |
| 5 | | 06'04" (+00'07") | 1000 / 5000 |
| 6 | | 06'03" (+00'06") | 1000 / 6000 |
| 7 | | 06'04" (+00'07") | 1000 / 7000 |
| 8 | | 06'06" (+00'09") | 1000 / 8000 |
| 9 | | 06'07" (+00'10") | 1000 / 9000 |
| 10 | | 06'45" (+00'48") | 1000 / 10000 |
| 11 | | 06'07" (+00'10") | 1000 / 11000 |
| 12 | | 06'08" (+00'11") | 1000 / 12000 |
| 13 | | 06'10" (+00'13") | 1000 / 13000 |
| 14 | | 06'09" (+00'12") | 1000 / 14000 |
| 15 | | 06'14" (+00'17") | 1000 / 15000 |
| 16 | | 06'17" (+00'20") | 1000 / 16000 |
| 17 | | 06'13" (+00'16") | 267 / 16267 |
週間LSD@100min，現在這一個多月就是進行基礎打底的部份，希望最終是以連跑三小時為目標，，加油 !
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~151 | 65~79% |
| 2:M馬拉松配速區 | 151~170 | 79~89% |
| 3:T乳酸耐力區 | 170~176 | 89~92% |
| 4:A無氧耐力區 | 176~187 | 92~97.5% |
| 5:I最大耗氧區 | 187~192 | 97.5~100% |
| 最大心率為192 點此去設定最大心率 |
11月累積里程 : 184.62 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'03" | 00:06'03" |
| 2 | 05'57" | 00:12'00" |
| 3 | 05'58" | 00:17'58" |
| 4 | 06'03" | 00:24'01" |
| 5 | 06'05" | 00:30'06" |
| 6 | 06'03" | 00:36'09" |
| 7 | 06'05" | 00:42'14" |
| 8 | 06'06" | 00:48'20" |
| 9 | 06'08" | 00:54'28" |
| 10 | 06'45" | 01:01'13" |
| 11 | 06'08" | 01:07'21" |
| 12 | 06'08" | 01:13'29" |
| 13 | 06'11" | 01:19'40" |
| 14 | 06'10" | 01:25'50" |
| 15 | 06'15" | 01:32'05" |
| 16 | 06'18" | 01:38'23" |
| 16.3 | 06'13" | 01:40'03" |
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