17.1 km | 01:31:28 | 05:20/km日期: 2019-11-07 04:45 - 總爬升: 161 m - 地點: 七腳川溪畔 - 天氣: 晴 - 平均心率: 133 - 卡路里: 733 Cal - 平均步頻: 182
Pace: 05'48" / 05'58" / 05'06" / 05'12" / 05'17" / 05'12" / 05'23" / 05'07" / 05'02" / 05'05" / 05'06" / 05'08" / 05'30" / 05'00" / 04'51" / 05'49" / 05'18" / 06'12" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'43" (+01'53") | 1000 / 1000 |
| 2 | | 05'58" (+01'08") | 1000 / 2000 |
| 3 | | 05'05" (+00'15") | 1000 / 3000 |
| 4 | | 05'12" (+00'22") | 1000 / 4000 |
| 5 | | 05'16" (+00'26") | 1000 / 5000 |
| 6 | | 05'11" (+00'21") | 1000 / 6000 |
| 7 | | 05'23" (+00'33") | 1000 / 7000 |
| 8 | | 05'06" (+00'16") | 1000 / 8000 |
| 9 | | 05'02" (+00'12") | 1000 / 9000 |
| 10 | | 05'04" (+00'14") | 1000 / 10000 |
| 11 | | 05'05" (+00'15") | 1000 / 11000 |
| 12 | | 05'08" (+00'18") | 1000 / 12000 |
| 13 | | 05'30" (+00'40") | 1000 / 13000 |
| 14 | | 04'59" (+00'09") | 1000 / 14000 |
| 15 | | 04'50" | 1000 / 15000 |
| 16 | | 05'49" (+00'59") | 1000 / 16000 |
| 17 | | 05'18" (+00'28") | 1000 / 17000 |
| 18 | | 05'58" (+01'08") | 114 / 17114 |
感謝銘忠帶跑，若依照此標準，持續訓練，全馬成績必定可以進步。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 104~126 | 65~79% |
| 2:M馬拉松配速區 | 126~142 | 79~89% |
| 3:T乳酸耐力區 | 142~147 | 89~92% |
| 4:A無氧耐力區 | 147~156 | 92~97.5% |
| 5:I最大耗氧區 | 156~160 | 97.5~100% |
| 最大心率為160 點此去設定最大心率 |
11月累積里程 :
300.33 km 
ascis tartherzeal 4 白 累積 :
1268.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'48" | 00:05'48" |
| 2 | 05'58" | 00:11'46" |
| 3 | 05'06" | 00:16'52" |
| 4 | 05'12" | 00:22'04" |
| 5 | 05'17" | 00:27'21" |
| 6 | 05'12" | 00:32'33" |
| 7 | 05'23" | 00:37'56" |
| 8 | 05'07" | 00:43'03" |
| 9 | 05'02" | 00:48'05" |
| 10 | 05'05" | 00:53'10" |
| 11 | 05'06" | 00:58'16" |
| 12 | 05'08" | 01:03'24" |
| 13 | 05'30" | 01:08'54" |
| 14 | 05'00" | 01:13'54" |
| 15 | 04'51" | 01:18'45" |
| 16 | 05'49" | 01:24'34" |
| 17 | 05'18" | 01:29'52" |
| 17.1 | 05'59" | 01:30'33" |
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