4.0 km | 00:22:24 | 05:36/km日期: 2016-09-01 20:27 - 地點: 師大附中 - 天氣: 舒適 - 平均心率: 158 - 卡路里: 234 Cal - 平均步頻: 174 - 溫度: 30°C - 濕度: 43%
Pace: 05'28" / 05'15" / 05'34" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'38" (+00'10") | 200 / 200 |
| 2 | | 15'09" (+11'41") | 32 / 232 |
| 3 | | 04'10" (+00'42") | 192 / 425 |
| 4 | | 13'06" (+09'38") | 38 / 463 |
| 5 | | 03'46" (+00'18") | 196 / 659 |
| 6 | | 18'06" (+14'38") | 27 / 687 |
| 7 | | 04'02" (+00'34") | 189 / 877 |
| 8 | | 12'53" (+09'25") | 38 / 916 |
| 9 | | 04'01" (+00'33") | 194 / 1110 |
| 10 | | 13'39" (+10'11") | 36 / 1147 |
| 11 | | 03'38" (+00'10") | 200 / 1347 |
| 12 | | 24'07" (+20'39") | 0 / 1347 |
| 13 | | 05'23" (+01'55") | 200 / 1547 |
| 14 | | 10'56" (+07'28") | 45 / 1593 |
| 15 | | 04'04" (+00'36") | 200 / 1793 |
| 16 | | 16'35" (+13'07") | 30 / 1823 |
| 17 | | 03'39" (+00'11") | 200 / 2023 |
| 18 | | 19'31" (+16'03") | 25 / 2049 |
| 19 | | 03'41" (+00'13") | 200 / 2249 |
| 20 | | 14'38" (+11'10") | 34 / 2283 |
| 21 | | 03'28" | 200 / 2483 |
| 22 | | 16'44" (+13'16") | 29 / 2513 |
| 23 | | 03'40" (+00'12") | 200 / 2713 |
| 24 | | 11'29" (+08'01") | 43 / 2756 |
| 25 | | 03'31" (+00'03") | 200 / 2956 |
| 26 | | 12'20" (+08'52") | 40 / 2997 |
| 27 | | 03'54" (+00'26") | 200 / 3197 |
| 28 | | 13'55" (+10'27") | 35 / 3233 |
| 29 | | 03'32" (+00'04") | 200 / 3433 |
| 30 | | 15'57" (+12'29") | 31 / 3464 |
| 31 | | 07'24" (+03'56") | 200 / 3664 |
| 32 | | 11'01" (+07'33") | 45 / 3709 |
| 33 | | 07'08" (+03'40") | 200 / 3909 |
| 34 | | 13'03" (+09'35") | 34 / 3944 |
200X 20 46/44/42/FREE x 5 間休30SEC
最後4趟呼吸沒調整好~改緩跑 可惜~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~153 | 65~79% |
| 2:M馬拉松配速區 | 153~172 | 79~89% |
| 3:T乳酸耐力區 | 172~178 | 89~92% |
| 4:A無氧耐力區 | 178~189 | 92~97.5% |
| 5:I最大耗氧區 | 189~194 | 97.5~100% |
| 最大心率為194 點此去設定最大心率 |
9月累積里程 :
109.28 km 
NIKE AIR ZOOM SPEED RACER 5 累積 :
257.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'28" | 00:05'28" |
| 2 | 05'15" | 00:10'43" |
| 3 | 05'34" | 00:16'17" |
| 3.9 | 07'51" | 00:23'42" |
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