30.3 km | 03:15:01 | 06:26/km日期: 2013-12-21 06:45 - 總爬升: 624 m - 地點: 壽柴山 - 天氣: 冷冷地天 - 平均心率: 80 - 卡路里: 2561 Cal - 溫度: 15°C - 濕度: 89%
Pace: 07'01" / 05'57" / 06'00" / 05'45" / 05'38" / 05'46" / 05'52" / 06'05" / 05'38" / 06'39" / 06'02" / 06'34" / 06'01" / 05'37" / 05'16" / 06'00" / 06'55" / 06'32" / 07'20" / 06'38" / 07'29" / 06'27" / 07'02" / 07'01" / 06'22" / 06'18" / 06'48" / 06'51" / 06'43" / 06'51" / 14'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'00" (+01'54") | 1007 / 1007 |
| 2 | | 05'55" (+00'49") | 1009 / 2016 |
| 3 | | 06'00" (+00'54") | 1007 / 3023 |
| 4 | | 05'44" (+00'38") | 989 / 4013 |
| 5 | | 05'37" (+00'31") | 1019 / 5032 |
| 6 | | 05'48" (+00'42") | 1003 / 6036 |
| 7 | | 05'52" (+00'46") | 1009 / 7045 |
| 8 | | 06'02" (+00'56") | 1011 / 8056 |
| 9 | | 05'40" (+00'34") | 1015 / 9072 |
| 10 | | 06'36" (+01'30") | 1006 / 10078 |
| 11 | | 06'03" (+00'57") | 1011 / 11089 |
| 12 | | 06'33" (+01'27") | 1018 / 12107 |
| 13 | | 06'00" (+00'54") | 1013 / 13121 |
| 14 | | 05'34" (+00'28") | 1009 / 14130 |
| 15 | | 05'06" | 1008 / 15138 |
| 16 | | 06'19" (+01'13") | 1008 / 16147 |
| 17 | | 06'53" (+01'47") | 1002 / 17150 |
| 18 | | 06'36" (+01'30") | 1014 / 18164 |
| 19 | | 07'12" (+02'06") | 1009 / 19174 |
| 20 | | 06'37" (+01'31") | 1014 / 20188 |
| 21 | | 07'28" (+02'22") | 1010 / 21199 |
| 22 | | 06'34" (+01'28") | 1003 / 22202 |
| 23 | | 07'11" (+02'05") | 1016 / 23219 |
| 24 | | 06'43" (+01'37") | 1010 / 24230 |
| 25 | | 06'22" (+01'16") | 1005 / 25235 |
| 26 | | 06'01" (+00'55") | 1015 / 26251 |
| 27 | | 07'05" (+01'59") | 1003 / 27254 |
| 28 | | 06'37" (+01'31") | 1007 / 28261 |
| 29 | | 07'04" (+01'58") | 1006 / 29268 |
| 30 | | 06'37" (+01'31") | 1001 / 30270 |
這麼冷的天要爬離棉被好難,撐了好久再撐下去就不用出門了,還是要突破爬起來去柴山跑一跑比較好.
進行兩回合三次管制哨,第一回合15K狀況算還OK,至全家進行補給,再次進行第二回,才跑出去沒多久"哇哩勒"狀況來了,大腿抽筋訊號出現,直接回程或繼續呢!想想這不也是在馬場會遇到地嘛,那就繼續囉再看看狀況,之後也就在時而抽筋時而紓緩,降低速度慢慢達到今天設定的目標.
| 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 :
260.23 km 
MIZUNO WAVE PRORUNNER 16 累積 :
1139.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'01" | 00:07'01" |
| 2 | 05'57" | 00:12'58" |
| 3 | 06'00" | 00:18'58" |
| 4 | 05'45" | 00:24'43" |
| 5 | 05'38" | 00:30'21" |
| 6 | 05'46" | 00:36'07" |
| 7 | 05'52" | 00:41'59" |
| 8 | 06'05" | 00:48'04" |
| 9 | 05'38" | 00:53'42" |
| 10 | 06'39" | 01:00'21" |
| 11 | 06'02" | 01:06'23" |
| 12 | 06'34" | 01:12'57" |
| 13 | 06'01" | 01:18'58" |
| 14 | 05'37" | 01:24'35" |
| 15 | 05'16" | 01:29'51" |
| 16 | 06'00" | 01:35'51" |
| 17 | 06'55" | 01:42'46" |
| 18 | 06'32" | 01:49'18" |
| 19 | 07'20" | 01:56'38" |
| 20 | 06'38" | 02:03'16" |
| 21 | 07'29" | 02:10'45" |
| 22 | 06'27" | 02:17'12" |
| 23 | 07'02" | 02:24'14" |
| 24 | 07'01" | 02:31'15" |
| 25 | 06'22" | 02:37'37" |
| 26 | 06'18" | 02:43'55" |
| 27 | 06'48" | 02:50'43" |
| 28 | 06'51" | 02:57'34" |
| 29 | 06'43" | 03:04'17" |
| 30 | 06'51" | 03:11'08" |
| 30.3 | 14'45" | 03:15'01" |
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