21.2 km | 02:33:55 | 07:16/km日期: 2014-09-07 17:19 - 平均心率: 162 - 卡路里: 1524 Cal - 溫度: 31°C - 濕度: 79%
Pace: 07'05" / 07'06" / 07'20" / 07'15" / 07'23" / 07'22" / 07'23" / 08'28" / 07'25" / 07'03" / 07'21" / 07'16" / 09'16" / 07'21" / 07'14" / 09'04" / 07'12" / 07'14" / 07'12" / 07'17" / 07'10" / 07'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'04" (+00'01") | 1000 / 1000 |
| 2 | | 07'06" (+00'03") | 1000 / 2000 |
| 3 | | 07'20" (+00'17") | 1000 / 3000 |
| 4 | | 07'14" (+00'11") | 1000 / 4000 |
| 5 | | 07'22" (+00'19") | 1000 / 5000 |
| 6 | | 07'22" (+00'19") | 1000 / 6000 |
| 7 | | 07'22" (+00'19") | 1000 / 7000 |
| 8 | | 07'14" (+00'11") | 1000 / 8000 |
| 9 | | 07'24" (+00'21") | 1000 / 9000 |
| 10 | | 07'03" | 1000 / 10000 |
| 11 | | 07'20" (+00'17") | 1000 / 11000 |
| 12 | | 07'15" (+00'12") | 1000 / 12000 |
| 13 | | 07'19" (+00'16") | 1000 / 13000 |
| 14 | | 07'21" (+00'18") | 1000 / 14000 |
| 15 | | 07'13" (+00'10") | 1000 / 15000 |
| 16 | | 07'28" (+00'25") | 1000 / 16000 |
| 17 | | 07'11" (+00'08") | 1000 / 17000 |
| 18 | | 07'14" (+00'11") | 1000 / 18000 |
| 19 | | 07'11" (+00'08") | 1000 / 19000 |
| 20 | | 07'16" (+00'13") | 1000 / 20000 |
| 21 | | 07'10" (+00'07") | 1000 / 21000 |
| 22 | | 07'24" (+00'21") | 169 / 21169 |
本週的LSD..其實本來是預計30K..連久未使用的小腿套都穿上了...結果意志力還是在21K崩潰...心跳率從20K就到4區沒有降下來過..表示小腿跟大腿也大約到極限了.補給品也沒了.第一次週跑量突破60K....消耗熱量一千七百多卡...等於我的一天基代量
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
9月累積里程 :
147.95 km 
ASICS SKYSENSOR GLIDE 累積 :
1111.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'05" | 00:07'05" |
| 2 | 07'06" | 00:14'11" |
| 3 | 07'20" | 00:21'31" |
| 4 | 07'15" | 00:28'46" |
| 5 | 07'23" | 00:36'09" |
| 6 | 07'22" | 00:43'31" |
| 7 | 07'23" | 00:50'54" |
| 8 | 08'28" | 00:59'22" |
| 9 | 07'25" | 01:06'47" |
| 10 | 07'03" | 01:13'50" |
| 11 | 07'21" | 01:21'11" |
| 12 | 07'16" | 01:28'27" |
| 13 | 09'16" | 01:37'43" |
| 14 | 07'21" | 01:45'04" |
| 15 | 07'14" | 01:52'18" |
| 16 | 09'04" | 02:01'22" |
| 17 | 07'12" | 02:08'34" |
| 18 | 07'14" | 02:15'48" |
| 19 | 07'12" | 02:23'00" |
| 20 | 07'17" | 02:30'17" |
| 21 | 07'10" | 02:37'27" |
| 21.2 | 07'23" | 02:38'42" |
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