21.4 km | 01:43:41 | 04:51/km日期: 2013-09-17 17:33 - 地點: 巡田水 - 天氣: 有風散熱佳 - 平均心率: 88 - 卡路里: 1233 Cal - 溫度: 32°C - 濕度: 43%
Pace: 04'49" / 04'44" / 04'43" / 04'50" / 04'50" / 04'37" / 04'44" / 04'50" / 04'54" / 04'56" / 04'54" / 04'48" / 04'52" / 04'58" / 04'59" / 05'02" / 04'50" / 04'57" / 04'57" / 04'59" / 04'48" / 04'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'46" (+00'03") | 2009 / 2009 |
| 2 | | 04'46" (+00'03") | 2006 / 4016 |
| 3 | | 04'43" | 2010 / 6027 |
| 4 | | 04'46" (+00'03") | 2024 / 8051 |
| 5 | | 04'55" (+00'12") | 2013 / 10065 |
| 6 | | 04'50" (+00'07") | 2007 / 12073 |
| 7 | | 04'55" (+00'12") | 2013 / 14086 |
| 8 | | 04'59" (+00'16") | 2012 / 16099 |
| 9 | | 04'53" (+00'10") | 2012 / 18111 |
| 10 | | 04'58" (+00'15") | 2009 / 20121 |
| 11 | | 04'46" (+00'03") | 1232 / 21354 |
小跑一下有速度的半馬，中間不停也不補給，有風散熱好，跑完舒暢不緊繃。但跑得很喘就是了，應該是太久沒練這種速耐力了，不過又不能常練，這東西建立在強大的肌耐力底下。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 127~154 | 65~79% |
| 2:M馬拉松配速區 | 154~174 | 79~89% |
| 3:T乳酸耐力區 | 174~180 | 89~92% |
| 4:A無氧耐力區 | 180~191 | 92~97.5% |
| 5:I最大耗氧區 | 191~196 | 97.5~100% |
| 最大心率為196 點此去設定最大心率 |
9月累積里程 :
362.35 km 
MIZUNO WAVE SPACER AR4 WIDE 累積 :
2038.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'49" | 00:04'49" |
| 2 | 04'44" | 00:09'33" |
| 3 | 04'43" | 00:14'16" |
| 4 | 04'50" | 00:19'06" |
| 5 | 04'50" | 00:23'56" |
| 6 | 04'37" | 00:28'33" |
| 7 | 04'44" | 00:33'17" |
| 8 | 04'50" | 00:38'07" |
| 9 | 04'54" | 00:43'01" |
| 10 | 04'56" | 00:47'57" |
| 11 | 04'54" | 00:52'51" |
| 12 | 04'48" | 00:57'39" |
| 13 | 04'52" | 01:02'31" |
| 14 | 04'58" | 01:07'29" |
| 15 | 04'59" | 01:12'28" |
| 16 | 05'02" | 01:17'30" |
| 17 | 04'50" | 01:22'20" |
| 18 | 04'57" | 01:27'17" |
| 19 | 04'57" | 01:32'14" |
| 20 | 04'59" | 01:37'13" |
| 21 | 04'48" | 01:42'01" |
| 21.4 | 04'42" | 01:43'41" |
28974.2 km | 
358.1 km
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