15.3 km | 01:39:50 | 06:31/km日期: 2012-11-04 09:38 - 地點: 河堤公園至高雄橋(五福路)繞回 - 天氣: 晴 - 平均心率: 153 - 卡路里: 827 Cal - 溫度: 25°C - 濕度: 78%
Pace: 06'13" / 06'21" / 06'23" / 06'20" / 06'34" / 06'26" / 06'38" / 06'51" / 06'47" / 06'46" / 06'50" / 06'46" / 06'41" / 06'27" / 05'55" / 06'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'13" | 1005 / 1005 |
| 2 | | 06'20" (+00'07") | 1005 / 2010 |
| 3 | | 06'21" (+00'08") | 997 / 3008 |
| 4 | | 06'19" (+00'06") | 1007 / 4015 |
| 5 | | 06'33" (+00'20") | 1002 / 5017 |
| 6 | | 06'27" (+00'14") | 1013 / 6031 |
| 7 | | 06'38" (+00'25") | 1005 / 7036 |
| 8 | | 06'56" (+00'43") | 1010 / 8047 |
| 9 | | 06'40" (+00'27") | 1012 / 9059 |
| 10 | | 06'46" (+00'33") | 1011 / 10070 |
| 11 | | 06'57" (+00'44") | 1003 / 11074 |
| 12 | | 06'36" (+00'23") | 1000 / 12074 |
| 13 | | 06'42" (+00'29") | 998 / 13073 |
| 14 | | 06'25" (+00'12") | 1002 / 14075 |
| 15 | | 05'53" | 1009 / 15084 |
首次延長訓練距離至15K，前十公里有點累，後五公里就漸入佳境，自設目標配速不超過7分鐘/公里，再慢慢延長距離...!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 102~124 | 65~79% |
| 2:M馬拉松配速區 | 124~140 | 79~89% |
| 3:T乳酸耐力區 | 140~145 | 89~92% |
| 4:A無氧耐力區 | 145~154 | 92~97.5% |
| 5:I最大耗氧區 | 154~158 | 97.5~100% |
| 最大心率為158 點此去設定最大心率 |
11月累積里程 :
151.12 km 
MIZUNO WAVE MERCURY 累積 :
517.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'13" | 00:06'13" |
| 2 | 06'21" | 00:12'34" |
| 3 | 06'23" | 00:18'57" |
| 4 | 06'20" | 00:25'17" |
| 5 | 06'34" | 00:31'51" |
| 6 | 06'26" | 00:38'17" |
| 7 | 06'38" | 00:44'55" |
| 8 | 06'51" | 00:51'46" |
| 9 | 06'47" | 00:58'33" |
| 10 | 06'46" | 01:05'19" |
| 11 | 06'50" | 01:12'09" |
| 12 | 06'46" | 01:18'55" |
| 13 | 06'41" | 01:25'36" |
| 14 | 06'27" | 01:32'03" |
| 15 | 05'55" | 01:37'58" |
| 15.3 | 06'05" | 01:39'50" |
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