32.2 km | 03:10:27 | 05:54/km日期: 2015-11-08 06:09 - 總爬升: 484 m - 地點: 嘉工─半天岩 - 天氣: 晴 - 平均心率: 121 - 卡路里: 2756 Cal - 溫度: 21°C - 濕度: 94%
Pace: 06'01" / 05'59" / 05'42" / 05'42" / 05'49" / 05'57" / 06'07" / 05'37" / 05'26" / 05'52" / 05'48" / 05'40" / 05'46" / 05'58" / 06'02" / 06'38" / 05'46" / 05'02" / 05'10" / 05'12" / 05'25" / 05'25" / 05'03" / 05'16" / 06'10" / 06'41" / 06'59" / 06'00" / 07'18" / 06'42" / 06'53" / 05'38" / 08'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'59" (+01'02") | 999 / 999 |
| 2 | | 06'00" (+01'03") | 1001 / 2001 |
| 3 | | 05'41" (+00'44") | 1002 / 3004 |
| 4 | | 05'42" (+00'45") | 991 / 3995 |
| 5 | | 05'46" (+00'49") | 1011 / 5007 |
| 6 | | 05'59" (+01'02") | 1004 / 6011 |
| 7 | | 06'04" (+01'07") | 994 / 7006 |
| 8 | | 05'37" (+00'40") | 1009 / 8016 |
| 9 | | 05'25" (+00'28") | 996 / 9012 |
| 10 | | 05'53" (+00'56") | 1007 / 10020 |
| 11 | | 05'47" (+00'50") | 999 / 11020 |
| 12 | | 05'41" (+00'44") | 1003 / 12023 |
| 13 | | 05'44" (+00'47") | 1000 / 13024 |
| 14 | | 05'59" (+01'02") | 1003 / 14027 |
| 15 | | 05'59" (+01'02") | 999 / 15026 |
| 16 | | 06'39" (+01'42") | 1008 / 16035 |
| 17 | | 05'44" (+00'47") | 1019 / 17054 |
| 18 | | 04'57" | 1000 / 18055 |
| 19 | | 05'11" (+00'14") | 1010 / 19065 |
| 20 | | 05'12" (+00'15") | 996 / 20062 |
| 21 | | 05'30" (+00'33") | 994 / 21057 |
| 22 | | 05'17" (+00'20") | 1010 / 22068 |
| 23 | | 05'04" (+00'07") | 1001 / 23070 |
| 24 | | 05'21" (+00'24") | 1002 / 24073 |
| 25 | | 06'23" (+01'26") | 1001 / 25074 |
| 26 | | 06'22" (+01'25") | 1007 / 26082 |
| 27 | | 06'59" (+02'02") | 1005 / 27087 |
| 28 | | 06'36" (+01'39") | 997 / 28084 |
| 29 | | 07'19" (+02'22") | 1009 / 29093 |
| 30 | | 06'54" (+01'57") | 1001 / 30094 |
| 31 | | 06'03" (+01'06") | 1002 / 31097 |
| 32 | | 05'35" (+00'38") | 1006 / 32103 |
| 33 | | 05'31" (+00'34") | 214 / 32318 |
今天特訓班有6個人，劉老師、鈞寶和雅君跑蘭潭10K。我和孫同學和教頭跑半天岩來回。好像很久沒有跑半天岩來回，幾乎都是跑單程搭公車回來居多。來回的話，去的時候還OK，回程過了台三線回嘉南第一景要爬坡，就會想要步兵。這次時間扣掉休息，但是包含走路，速度算起來是頗精實的團練
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
11月累積里程 :
322.47 km 
mizuno RIDER 18 累積 :
1948.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'01" | 00:06'01" |
| 2 | 05'59" | 00:12'00" |
| 3 | 05'42" | 00:17'42" |
| 4 | 05'42" | 00:23'24" |
| 5 | 05'49" | 00:29'13" |
| 6 | 05'57" | 00:35'10" |
| 7 | 06'07" | 00:41'17" |
| 8 | 05'37" | 00:46'54" |
| 9 | 05'26" | 00:52'20" |
| 10 | 05'52" | 00:58'12" |
| 11 | 05'48" | 01:04'00" |
| 12 | 05'40" | 01:09'40" |
| 13 | 05'46" | 01:15'26" |
| 14 | 05'58" | 01:21'24" |
| 15 | 06'02" | 01:27'26" |
| 16 | 06'38" | 01:34'04" |
| 17 | 05'46" | 01:39'50" |
| 18 | 05'02" | 01:44'52" |
| 19 | 05'10" | 01:50'02" |
| 20 | 05'12" | 01:55'14" |
| 21 | 05'25" | 02:00'39" |
| 22 | 05'25" | 02:06'04" |
| 23 | 05'03" | 02:11'07" |
| 24 | 05'16" | 02:16'23" |
| 25 | 06'10" | 02:22'33" |
| 26 | 06'41" | 02:29'14" |
| 27 | 06'59" | 02:36'13" |
| 28 | 06'00" | 02:42'13" |
| 29 | 07'18" | 02:49'31" |
| 30 | 06'42" | 02:56'13" |
| 31 | 06'53" | 03:03'06" |
| 32 | 05'38" | 03:08'44" |
| 32.2 | 08'08" | 03:10'27" |
36262.4 km | 
2952.0 km
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