23.3 km | 02:41:48 | 06:56/km日期: 2012-12-03 17:54 - 總爬升: 290 m - 地點: 139線14K~24.5K~13K - 天氣: 有點冷 - 平均心率: 160 - 卡路里: 1950 Cal - 溫度: 23°C - 濕度: 49%
Pace: 06'57" / 07'51" / 07'25" / 07'03" / 07'17" / 07'16" / 06'53" / 06'14" / 06'38" / 07'04" / 06'30" / 08'11" / 06'45" / 06'41" / 06'45" / 06'44" / 06'55" / 06'11" / 07'02" / 07'22" / 06'56" / 06'21" / 06'46" / 06'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'56" | 22460 / 22460 |
| 2 | | 07'00" (+00'04") | 815 / 23276 |
隔3天沒跑一開始會很喘.後來想辦法降低心跳數後.果然輕鬆又愉快.同樣路線比上次進步了約10分鐘.繼續加油!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
12月累積里程 :
139.10 km 
MIZUNO WAVE ULTIMA 3 累積 :
3287.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'57" | 00:06'57" |
| 2 | 07'51" | 00:14'48" |
| 3 | 07'25" | 00:22'13" |
| 4 | 07'03" | 00:29'16" |
| 5 | 07'17" | 00:36'33" |
| 6 | 07'16" | 00:43'49" |
| 7 | 06'53" | 00:50'42" |
| 8 | 06'14" | 00:56'56" |
| 9 | 06'38" | 01:03'34" |
| 10 | 07'04" | 01:10'38" |
| 11 | 06'30" | 01:17'08" |
| 12 | 08'11" | 01:25'19" |
| 13 | 06'45" | 01:32'04" |
| 14 | 06'41" | 01:38'45" |
| 15 | 06'45" | 01:45'30" |
| 16 | 06'44" | 01:52'14" |
| 17 | 06'55" | 01:59'09" |
| 18 | 06'11" | 02:05'20" |
| 19 | 07'02" | 02:12'22" |
| 20 | 07'22" | 02:19'44" |
| 21 | 06'56" | 02:26'40" |
| 22 | 06'21" | 02:33'01" |
| 23 | 06'46" | 02:39'47" |
| 23.3 | 06'50" | 02:41'48" |
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