10.1 km | 00:48:46 | 04:49/km日期: 2016-01-07 17:43 - 地點: 中科大 - 平均心率: 163 - 卡路里: 546 Cal - 溫度: 17°C - 濕度: 82%
Pace: 05'11" / 05'09" / 04'24" / 04'42" / 04'13" / 04'49" / 04'41" / 04'53" / 05'15" / 04'59" / 04'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'11" (+01'40") | 1000 / 1000 |
| 2 | | 05'09" (+01'38") | 1000 / 2000 |
| 3 | | 04'50" (+01'19") | 14 / 2014 |
| 4 | | 04'25" (+00'54") | 397 / 2412 |
| 5 | | 04'13" (+00'42") | 406 / 2818 |
| 6 | | 04'11" (+00'40") | 400 / 3218 |
| 7 | | 04'17" (+00'46") | 301 / 3520 |
| 8 | | 09'14" (+05'43") | 109 / 3630 |
| 9 | | 04'16" (+00'45") | 400 / 4030 |
| 10 | | 04'10" (+00'39") | 403 / 4434 |
| 11 | | 04'05" (+00'34") | 410 / 4844 |
| 12 | | 04'26" (+00'55") | 296 / 5141 |
| 13 | | 09'33" (+06'02") | 106 / 5247 |
| 14 | | 59'53" (+56'22") | 0 / 5247 |
| 15 | | 04'05" (+00'34") | 404 / 5652 |
| 16 | | 04'11" (+00'40") | 405 / 6057 |
| 17 | | 04'10" (+00'39") | 396 / 6453 |
| 18 | | 04'11" (+00'40") | 301 / 6755 |
| 19 | | 09'09" (+05'38") | 109 / 6864 |
| 20 | | 03'43" (+00'12") | 391 / 7256 |
| 21 | | 06'52" (+03'21") | 408 / 7664 |
| 22 | | 03'31" | 408 / 8073 |
| 23 | | 05'40" (+02'09") | 405 / 8478 |
| 24 | | 05'09" (+01'38") | 1000 / 9478 |
| 25 | | 04'49" (+01'18") | 631 / 10109 |
好巧..連續兩天均速都剛好是449..XD..
今晚要去姨家吃晚餐，
所以只能跑一半的課表，
E心率：2km
+T配速1.5km(跑休100m,1分鐘）*3
+R配速400m(跑休400m)*2
+E心率（湊到10公里）
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~156 | 65~79% |
| 2:M馬拉松配速區 | 156~176 | 79~89% |
| 3:T乳酸耐力區 | 176~182 | 89~92% |
| 4:A無氧耐力區 | 182~193 | 92~97.5% |
| 5:I最大耗氧區 | 193~198 | 97.5~100% |
| 最大心率為198 點此去設定最大心率 |
1月累積里程 :
207.36 km 
NIKE AIR ZOOM SPEED RACER 5 累積 :
532.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'09" | 00:10'20" |
| 3 | 04'24" | 00:14'44" |
| 4 | 04'42" | 00:19'26" |
| 5 | 04'13" | 00:23'39" |
| 6 | 04'49" | 00:28'28" |
| 7 | 04'41" | 00:33'09" |
| 8 | 04'53" | 00:38'02" |
| 9 | 05'15" | 00:43'17" |
| 10 | 04'59" | 00:48'16" |
| 10.1 | 04'41" | 00:48'47" |
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