20.3 km | 01:59:11 | 05:51/km日期: 2016-11-06 06:12 - 總爬升: 146 m - 地點: 南港河濱 - 天氣: 晴 - 平均心率: 160 - 卡路里: 1173 Cal - 平均步頻: 182 - 溫度: 20°C - 濕度: 83%
Pace: 06'41" / 05'49" / 05'42" / 05'42" / 05'43" / 05'40" / 05'43" / 05'47" / 05'42" / 05'48" / 05'40" / 05'50" / 05'45" / 06'03" / 05'47" / 07'06" / 05'47" / 05'49" / 05'40" / 05'39" / 05'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'40" (+01'02") | 1000 / 1000 |
| 2 | | 05'48" (+00'10") | 1000 / 2000 |
| 3 | | 05'42" (+00'04") | 1000 / 3000 |
| 4 | | 05'42" (+00'04") | 1000 / 4000 |
| 5 | | 05'42" (+00'04") | 1000 / 5000 |
| 6 | | 05'39" (+00'01") | 1000 / 6000 |
| 7 | | 05'43" (+00'05") | 1000 / 7000 |
| 8 | | 05'46" (+00'08") | 1000 / 8000 |
| 9 | | 05'42" (+00'04") | 1000 / 9000 |
| 10 | | 05'48" (+00'10") | 1000 / 10000 |
| 11 | | 05'40" (+00'02") | 1000 / 11000 |
| 12 | | 05'49" (+00'11") | 1000 / 12000 |
| 13 | | 05'44" (+00'06") | 1000 / 13000 |
| 14 | | 06'03" (+00'25") | 1000 / 14000 |
| 15 | | 05'46" (+00'08") | 1000 / 15000 |
| 16 | | 07'06" (+01'28") | 1000 / 16000 |
| 17 | | 05'47" (+00'09") | 1000 / 17000 |
| 18 | | 05'42" (+00'04") | 1000 / 18000 |
| 19 | | 05'46" (+00'08") | 1000 / 19000 |
| 20 | | 05'38" | 1000 / 20000 |
| 21 | | 05'34" | 323 / 20323 |
M配速+5sec
帶250cc飲料（跑20K不大夠）
連兩天20K模擬全馬LSD
15-16K肚子餓 難熬
17K補給飲料 恢復
最後1.5K些許無力，靠飲料撐
Done！
PS這兩天刻意控制速度跑，續航能力似乎有提升，結束後也不大累，配速策略挺重要的
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~154 | 65~79% |
| 2:M馬拉松配速區 | 154~173 | 79~89% |
| 3:T乳酸耐力區 | 173~179 | 89~92% |
| 4:A無氧耐力區 | 179~190 | 92~97.5% |
| 5:I最大耗氧區 | 190~195 | 97.5~100% |
| 最大心率為195 點此去設定最大心率 |
11月累積里程 :
220.04 km 
NEW BALANCE M1260SB5 累積 :
873.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'41" | 00:06'41" |
| 2 | 05'49" | 00:12'30" |
| 3 | 05'42" | 00:18'12" |
| 4 | 05'42" | 00:23'54" |
| 5 | 05'43" | 00:29'37" |
| 6 | 05'40" | 00:35'17" |
| 7 | 05'43" | 00:41'00" |
| 8 | 05'47" | 00:46'47" |
| 9 | 05'42" | 00:52'29" |
| 10 | 05'48" | 00:58'17" |
| 11 | 05'40" | 01:03'57" |
| 12 | 05'50" | 01:09'47" |
| 13 | 05'45" | 01:15'32" |
| 14 | 06'03" | 01:21'35" |
| 15 | 05'47" | 01:27'22" |
| 16 | 07'06" | 01:34'28" |
| 17 | 05'47" | 01:40'15" |
| 18 | 05'49" | 01:46'04" |
| 19 | 05'40" | 01:51'44" |
| 20 | 05'39" | 01:57'23" |
| 20.3 | 05'36" | 01:59'12" |
展開計圈分析
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