20.2 km | 02:00:09 | 05:57/km日期: 2019-10-27 08:00 - 平均心率: 176 - 卡路里: 1412 Cal - 平均步頻: 188 - 溫度: 19°C - 濕度: 85% - PM2.5: 良好(11)
Pace: 06'13" / 06'00" / 06'09" / 05'57" / 05'57" / 07'11" / 05'56" / 05'58" / 05'58" / 06'00" / 07'48" / 05'50" / 05'59" / 05'56" / 05'51" / 07'35" / 05'45" / 05'51" / 05'54" / 05'30" / 12'11" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'12" (+00'42") | 1000 / 1000 |
| 2 | | 05'59" (+00'29") | 1000 / 2000 |
| 3 | | 06'09" (+00'39") | 1000 / 3000 |
| 4 | | 05'56" (+00'26") | 1000 / 4000 |
| 5 | | 05'57" (+00'27") | 1000 / 5000 |
| 6 | | 05'49" (+00'19") | 1000 / 6000 |
| 7 | | 05'55" (+00'25") | 1000 / 7000 |
| 8 | | 05'58" (+00'28") | 1000 / 8000 |
| 9 | | 05'57" (+00'27") | 1000 / 9000 |
| 10 | | 05'59" (+00'29") | 1000 / 10000 |
| 11 | | 05'51" (+00'21") | 1000 / 11000 |
| 12 | | 05'49" (+00'19") | 1000 / 12000 |
| 13 | | 05'58" (+00'28") | 1000 / 13000 |
| 14 | | 05'55" (+00'25") | 1000 / 14000 |
| 15 | | 05'51" (+00'21") | 1000 / 15000 |
| 16 | | 05'44" (+00'14") | 1000 / 16000 |
| 17 | | 05'45" (+00'15") | 1000 / 17000 |
| 18 | | 05'50" (+00'20") | 1000 / 18000 |
| 19 | | 05'53" (+00'23") | 1000 / 19000 |
| 20 | | 05'30" | 1000 / 20000 |
| 21 | | 12'14" (+06'44") | 164 / 20164 |
連續補課三天，今天決定慢一點，拉長點，就從LSD6分速開始，原本預定25K，不過15K之後腳跟有點緊，決定停在20K，明天晚上還有P&R，所以還是保守點。
不過值得開心的是，雖然不舒服，但是都是可接受的範圍，會愈來愈好的。
準備下下週日挑戰田中馬啦⋯⋯
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
10月累積里程 :
149.82 km 
asics kayano 累積 :
2673.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'13" | 00:06'13" |
| 2 | 06'00" | 00:12'13" |
| 3 | 06'09" | 00:18'22" |
| 4 | 05'57" | 00:24'19" |
| 5 | 05'57" | 00:30'16" |
| 6 | 07'11" | 00:37'27" |
| 7 | 05'56" | 00:43'23" |
| 8 | 05'58" | 00:49'21" |
| 9 | 05'58" | 00:55'19" |
| 10 | 06'00" | 01:01'19" |
| 11 | 07'48" | 01:09'07" |
| 12 | 05'50" | 01:14'57" |
| 13 | 05'59" | 01:20'56" |
| 14 | 05'56" | 01:26'52" |
| 15 | 05'51" | 01:32'43" |
| 16 | 07'35" | 01:40'18" |
| 17 | 05'45" | 01:46'03" |
| 18 | 05'51" | 01:51'54" |
| 19 | 05'54" | 01:57'48" |
| 20 | 05'30" | 02:03'18" |
| 20.2 | 12'11" | 02:05'18" |
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