21.1 km | 01:57:38 | 05:34/km日期: 2019-10-20 10:08 - 地點: 小瀝源、(馬鞍山、烏溪沙)x2、回程反小瀝源 - 天氣: 清涼但很曬 - 平均心率: 151 - 卡路里: 1502 Cal - 平均步頻: 172
Pace: 05'35" / 05'23" / 05'17" / 05'15" / 05'18" / 05'27" / 05'56" / 06'43" / 05'36" / 05'25" / 06'15" / 05'24" / 05'27" / 05'30" / 05'27" / 05'28" / 06'28" / 05'13" / 05'30" / 05'21" / 05'16" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'27" (+00'15") | 1000 / 1000 |
| 2 | | 05'29" (+00'17") | 1000 / 2000 |
| 3 | | 05'16" (+00'04") | 1000 / 3000 |
| 4 | | 05'14" (+00'02") | 1000 / 4000 |
| 5 | | 05'18" (+00'06") | 1000 / 5000 |
| 6 | | 05'26" (+00'14") | 1000 / 6000 |
| 7 | | 05'56" (+00'44") | 1000 / 7000 |
| 8 | | 06'42" (+01'30") | 1000 / 8000 |
| 9 | | 05'35" (+00'23") | 1000 / 9000 |
| 10 | | 05'25" (+00'13") | 1000 / 10000 |
| 11 | | 06'15" (+01'03") | 1000 / 11000 |
| 12 | | 05'23" (+00'11") | 1000 / 12000 |
| 13 | | 05'26" (+00'14") | 1000 / 13000 |
| 14 | | 05'30" (+00'18") | 1000 / 14000 |
| 15 | | 05'26" (+00'14") | 1000 / 15000 |
| 16 | | 05'28" (+00'16") | 1000 / 16000 |
| 17 | | 06'28" (+01'16") | 1000 / 17000 |
| 18 | | 05'12" | 1000 / 18000 |
| 19 | | 05'29" (+00'17") | 1000 / 19000 |
| 20 | | 05'21" (+00'09") | 1000 / 20000 |
| 21 | | 05'16" (+00'04") | 1000 / 21000 |
| 22 | | 04'23" | 95 / 21095 |
原本應該要上28km，但近來睡得不好，而且早上很曬，上28km有一定的難度。我想在足夠休息後同埋在傍晚跑才有可能做得到。
| 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 |
10月累積里程 :
162.68 km 
TB Ultra Boost 累積 :
251.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'35" | 00:05'35" |
| 2 | 05'23" | 00:10'58" |
| 3 | 05'17" | 00:16'15" |
| 4 | 05'15" | 00:21'30" |
| 5 | 05'18" | 00:26'48" |
| 6 | 05'27" | 00:32'15" |
| 7 | 05'56" | 00:38'11" |
| 8 | 06'43" | 00:44'54" |
| 9 | 05'36" | 00:50'30" |
| 10 | 05'25" | 00:55'55" |
| 11 | 06'15" | 01:02'10" |
| 12 | 05'24" | 01:07'34" |
| 13 | 05'27" | 01:13'01" |
| 14 | 05'30" | 01:18'31" |
| 15 | 05'27" | 01:23'58" |
| 16 | 05'28" | 01:29'26" |
| 17 | 06'28" | 01:35'54" |
| 18 | 05'13" | 01:41'07" |
| 19 | 05'30" | 01:46'37" |
| 20 | 05'21" | 01:51'58" |
| 21 | 05'16" | 01:57'14" |
| 21.1 | 04'22" | 01:57'39" |
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