32.0 km | 02:45:55 | 05:10/km日期: 2019-01-20 06:38 - 地點: 漁光島 - 平均心率: 146 - 卡路里: 1859 Cal - 平均步頻: 172 - 溫度: 20°C - 濕度: 84% - PM2.5: 良好(30)
Pace: 05'32" / 05'23" / 05'16" / 05'11" / 05'41" / 05'29" / 04'55" / 05'09" / 04'57" / 04'55" / 04'53" / 04'58" / 08'12" / 04'47" / 04'47" / 05'01" / 05'19" / 05'10" / 05'22" / 05'20" / 05'10" / 05'06" / 07'52" / 05'13" / 05'09" / 05'12" / 05'04" / 05'06" / 04'57" / 04'55" / 05'32" / 06'05" / 07'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'31" (+00'45") | 1000 / 1000 |
| 2 | | 05'23" (+00'37") | 1000 / 2000 |
| 3 | | 05'15" (+00'29") | 1000 / 3000 |
| 4 | | 05'11" (+00'25") | 1000 / 4000 |
| 5 | | 05'40" (+00'54") | 1000 / 5000 |
| 6 | | 05'29" (+00'43") | 1000 / 6000 |
| 7 | | 04'54" (+00'08") | 1000 / 7000 |
| 8 | | 05'09" (+00'23") | 1000 / 8000 |
| 9 | | 04'56" (+00'10") | 1000 / 9000 |
| 10 | | 04'55" (+00'09") | 1000 / 10000 |
| 11 | | 04'52" (+00'06") | 1000 / 11000 |
| 12 | | 04'57" (+00'11") | 1000 / 12000 |
| 13 | | 05'06" (+00'20") | 1000 / 13000 |
| 14 | | 04'46" | 1000 / 14000 |
| 15 | | 04'47" (+00'01") | 1000 / 15000 |
| 16 | | 05'01" (+00'15") | 1000 / 16000 |
| 17 | | 05'18" (+00'32") | 1000 / 17000 |
| 18 | | 05'09" (+00'23") | 1000 / 18000 |
| 19 | | 05'22" (+00'36") | 1000 / 19000 |
| 20 | | 05'19" (+00'33") | 1000 / 20000 |
| 21 | | 05'06" (+00'20") | 1000 / 21000 |
| 22 | | 05'09" (+00'23") | 1000 / 22000 |
| 23 | | 05'11" (+00'25") | 1000 / 23000 |
| 24 | | 05'12" (+00'26") | 1000 / 24000 |
| 25 | | 05'09" (+00'23") | 1000 / 25000 |
| 26 | | 05'11" (+00'25") | 1000 / 26000 |
| 27 | | 05'04" (+00'18") | 1000 / 27000 |
| 28 | | 05'05" (+00'19") | 1000 / 28000 |
| 29 | | 04'57" (+00'11") | 1000 / 29000 |
| 30 | | 04'55" (+00'09") | 1000 / 30000 |
| 31 | | 05'31" (+00'45") | 1000 / 31000 |
| 32 | | 06'05" (+01'19") | 1000 / 32000 |
| 33 | | 04'38" | 11 / 32011 |
課表LR 30K+ER 3K, 很久很久沒有跑超過25K的長跑了，為了可以跑完課表，跑前先吃了2塊雜糧麵包。
一開始下著毛毛雨，跑起來很舒服，沒多久雨停了，跑到億載金城遇到俊智，跑回漁光島遇到阿宏和士峰。
被女百傑團超車後，稍微跟了一下她們，發覺她們末圈了速度還拉到4：30, 就趕快跳車，跑自己的速度了。
跑到17K開始覺得肚子痛，速度開始慢下來，就跑回漁光島上廁所，還好回到島上肚子又不痛了。
剩下最後2圈了，速度跟不上課表，先把距離跑完再說。還好今天都是陰天，雖然空氣不是很好，跑起來還不至於流太多汗，終於可以撐完全部課表了。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
1月累積里程 :
307.99 km 
Nike Zoom Fly FK 累積 :
1124.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 05'23" | 00:10'55" |
| 3 | 05'16" | 00:16'11" |
| 4 | 05'11" | 00:21'22" |
| 5 | 05'41" | 00:27'03" |
| 6 | 05'29" | 00:32'32" |
| 7 | 04'55" | 00:37'27" |
| 8 | 05'09" | 00:42'36" |
| 9 | 04'57" | 00:47'33" |
| 10 | 04'55" | 00:52'28" |
| 11 | 04'53" | 00:57'21" |
| 12 | 04'58" | 01:02'19" |
| 13 | 08'12" | 01:10'31" |
| 14 | 04'47" | 01:15'18" |
| 15 | 04'47" | 01:20'05" |
| 16 | 05'01" | 01:25'06" |
| 17 | 05'19" | 01:30'25" |
| 18 | 05'10" | 01:35'35" |
| 19 | 05'22" | 01:40'57" |
| 20 | 05'20" | 01:46'17" |
| 21 | 05'10" | 01:51'27" |
| 22 | 05'06" | 01:56'33" |
| 23 | 07'52" | 02:04'25" |
| 24 | 05'13" | 02:09'38" |
| 25 | 05'09" | 02:14'47" |
| 26 | 05'12" | 02:19'59" |
| 27 | 05'04" | 02:25'03" |
| 28 | 05'06" | 02:30'09" |
| 29 | 04'57" | 02:35'06" |
| 30 | 04'55" | 02:40'01" |
| 31 | 05'32" | 02:45'33" |
| 32 | 06'05" | 02:51'38" |
| 32.0 | 05'33" | 02:51'42" |
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