20.2 km | 01:51:54 | 05:32/km日期: 2016-10-14 19:36 - 平均心率: 78 - 卡路里: 1376 Cal - 溫度: 27°C - 濕度: 72%
Pace: 04'29" / 04'49" / 04'48" / 04'51" / 04'47" / 07'19" / 05'18" / 04'54" / 04'59" / 04'56" / 04'58" / 07'27" / 07'16" / 06'00" / 05'39" / 05'34" / 05'32" / 05'33" / 05'35" / 05'30" / 09'48" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'44" | 5091 / 5091 |
| 2 | | 07'31" (+02'47") | 1057 / 6149 |
| 3 | | 04'56" (+00'12") | 5033 / 11183 |
| 4 | | 07'31" (+02'47") | 2106 / 13289 |
| 5 | | 05'32" (+00'48") | 7045 / 20335 |
新一個禮拜長課找數
本來想倉鼠圈長課
5x5km temp run, @1km jog =total 30km
最後挑機失敗左，未夠班玩呢啲program
5k 24:14
1k jog 8min
5k 24:53
2k jog 16min
跑左兩隻就散左，jog一jog再上力辛苦好多，jog多1km都未回到
之後投降，跑慢啲，5:40/km(sub4 pace)跑多7km砌夠20km就算，下次都係正正經經街跑30km LSD算
| 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 |
10月累積里程 : 206.59 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'29" | 00:04'29" |
| 2 | 04'49" | 00:09'18" |
| 3 | 04'48" | 00:14'06" |
| 4 | 04'51" | 00:18'57" |
| 5 | 04'47" | 00:23'44" |
| 6 | 07'19" | 00:31'03" |
| 7 | 05'18" | 00:36'21" |
| 8 | 04'54" | 00:41'15" |
| 9 | 04'59" | 00:46'14" |
| 10 | 04'56" | 00:51'10" |
| 11 | 04'58" | 00:56'08" |
| 12 | 07'27" | 01:03'35" |
| 13 | 07'16" | 01:10'51" |
| 14 | 06'00" | 01:16'51" |
| 15 | 05'39" | 01:22'30" |
| 16 | 05'34" | 01:28'04" |
| 17 | 05'32" | 01:33'36" |
| 18 | 05'33" | 01:39'09" |
| 19 | 05'35" | 01:44'44" |
| 20 | 05'30" | 01:50'14" |
| 20.2 | 09'48" | 01:51'54" |
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