9.7 km | 00:59:33 | 06:06/km日期: 2018-11-13 15:00 - 地點: 龍潭 - 平均心率: 148 - 卡路里: 603 Cal - 平均步頻: 184 - 溫度: 23°C - 濕度: 77%
Pace: 06'30" / 05'39" / 05'59" / 05'35" / 06'23" / 05'36" / 06'20" / 05'56" / 05'46" / 07'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'54" (+02'16") | 783 / 783 |
| 2 | | 04'58" (+00'20") | 400 / 1183 |
| 3 | | 06'44" (+02'06") | 300 / 1483 |
| 4 | | 04'54" (+00'16") | 400 / 1883 |
| 5 | | 06'48" (+02'10") | 300 / 2183 |
| 6 | | 04'55" (+00'17") | 400 / 2583 |
| 7 | | 07'09" (+02'31") | 300 / 2883 |
| 8 | | 04'53" (+00'15") | 400 / 3283 |
| 9 | | 07'18" (+02'40") | 300 / 3583 |
| 10 | | 04'52" (+00'14") | 400 / 3983 |
| 11 | | 07'12" (+02'34") | 300 / 4283 |
| 12 | | 04'47" (+00'09") | 400 / 4683 |
| 13 | | 07'32" (+02'54") | 300 / 4983 |
| 14 | | 04'53" (+00'15") | 400 / 5383 |
| 15 | | 07'21" (+02'43") | 300 / 5683 |
| 16 | | 04'52" (+00'14") | 400 / 6083 |
| 17 | | 07'43" (+03'05") | 300 / 6383 |
| 18 | | 04'57" (+00'19") | 400 / 6783 |
| 19 | | 07'38" (+03'00") | 300 / 7083 |
| 20 | | 04'49" (+00'11") | 400 / 7483 |
| 21 | | 07'30" (+02'52") | 300 / 7783 |
| 22 | | 04'51" (+00'13") | 400 / 8183 |
| 23 | | 07'20" (+02'42") | 300 / 8483 |
| 24 | | 04'38" | 400 / 8883 |
| 25 | | 07'30" (+02'52") | 300 / 9183 |
| 26 | | 07'54" (+03'16") | 558 / 9742 |
12 x 400m @ 5k-10k pace w. 300m jog rest
左腳舊傷好像蠢蠢欲動...
賣啊捏啊，恐怖的後半段課表才剛要開始
要死也讓我撐到戰場在死啊=.=″
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
11月累積里程 :
143.27 km 
ASICS GEL-NIMBUS 20 累積 :
1319.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'30" | 00:06'30" |
| 2 | 05'39" | 00:12'09" |
| 3 | 05'59" | 00:18'08" |
| 4 | 05'35" | 00:23'43" |
| 5 | 06'23" | 00:30'06" |
| 6 | 05'36" | 00:35'42" |
| 7 | 06'20" | 00:42'02" |
| 8 | 05'56" | 00:47'58" |
| 9 | 05'46" | 00:53'44" |
| 9.7 | 07'50" | 00:59'33" |
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