22.9 km | 02:33:57 | 06:43/km日期: 2013-12-09 18:55 - 總爬升: 219 m - 地點: 夢時代-西臨港線-興隆路(放山雞路線)折返-半路又折返至文學院-福泉-西子灣捷運站 - 天氣: 涼爽 - 平均心率: 35 - 卡路里: 989 Cal - 溫度: 26°C - 濕度: 62%
Pace: 05'28" / 05'13" / 05'09" / 05'04" / 04'46" / 05'18" / 05'19" / 06'07" / 05'45" / 05'02" / 05'22" / 05'38" / 06'01" / 05'53" / 07'34" / 09'41" / 07'10" / 09'57" / 19'39" / 05'53" / 05'44" / 06'30" / 06'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'26" (+00'39") | 1009 / 1009 |
| 2 | | 05'12" (+00'25") | 1014 / 2023 |
| 3 | | 05'09" (+00'22") | 999 / 3023 |
| 4 | | 05'03" (+00'16") | 1006 / 4029 |
| 5 | | 04'47" | 996 / 5025 |
| 6 | | 05'18" (+00'31") | 1010 / 6036 |
| 7 | | 05'18" (+00'31") | 1005 / 7041 |
| 8 | | 06'07" (+01'20") | 1000 / 8042 |
| 9 | | 05'44" (+00'57") | 1003 / 9045 |
| 10 | | 05'03" (+00'16") | 1005 / 10050 |
| 11 | | 05'19" (+00'32") | 1006 / 11057 |
| 12 | | 05'39" (+00'52") | 1013 / 12070 |
| 13 | | 05'58" (+01'11") | 1007 / 13078 |
| 14 | | 05'56" (+01'09") | 999 / 14078 |
| 15 | | 07'31" (+02'44") | 1005 / 15083 |
| 16 | | 10'11" (+05'24") | 1027 / 16111 |
| 17 | | 06'32" (+01'45") | 1001 / 17112 |
| 18 | | 09'58" (+05'11") | 1014 / 18126 |
| 19 | | 19'23" (+14'36") | 1012 / 19139 |
| 20 | | 05'55" (+01'08") | 1004 / 20143 |
| 21 | | 05'42" (+00'55") | 1008 / 21152 |
| 22 | | 06'30" (+01'43") | 1005 / 22157 |
102-12-09(一)休假日~自主練習
分兩趟
第一趟~約 4k遇見Debby。跑放山雞路線折返時(約15K)遇見保哥一群人，就又折返一起跑
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
12月累積里程 :
376.98 km 
MIZUNO WAVE AERO 9 累積 :
1861.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'28" | 00:05'28" |
| 2 | 05'13" | 00:10'41" |
| 3 | 05'09" | 00:15'50" |
| 4 | 05'04" | 00:20'54" |
| 5 | 04'46" | 00:25'40" |
| 6 | 05'18" | 00:30'58" |
| 7 | 05'19" | 00:36'17" |
| 8 | 06'07" | 00:42'24" |
| 9 | 05'45" | 00:48'09" |
| 10 | 05'02" | 00:53'11" |
| 11 | 05'22" | 00:58'33" |
| 12 | 05'38" | 01:04'11" |
| 13 | 06'01" | 01:10'12" |
| 14 | 05'53" | 01:16'05" |
| 15 | 07'34" | 01:23'39" |
| 16 | 09'41" | 01:33'20" |
| 17 | 07'10" | 01:40'30" |
| 18 | 09'57" | 01:50'27" |
| 19 | 19'39" | 02:10'06" |
| 20 | 05'53" | 02:15'59" |
| 21 | 05'44" | 02:21'43" |
| 22 | 06'30" | 02:28'13" |
| 22.9 | 06'22" | 02:33'57" |
展開計圈分析
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