9.1 km | 01:01:17 | 06:46/km日期: 2015-05-28 08:34 - 地點: 蘭陽溪左岸 - 天氣: 熱 - 平均心率: 175 - 卡路里: 1190 Cal - 溫度: 26°C - 濕度: 94%
Pace: 07'13" / 07'05" / 05'36" / 06'15" / 06'50" / 05'53" / 07'41" / 05'55" / 08'12" / 12'05" /
偷攋了兩天，今天沒有理由
例行訓練：SPEEDWORK
Run a total distance of 9 KM, including:
- a warm up of about 2 KM at the pace of 7:17 per KM
- 3 repeats of 1600 meters each; time for each repeat should be 9:31 ( at the pace of 5:50 per KM )
- a 800-meter recovery jog between each sprint ( at the pace of 7:17 per KM )
- a cool down of about 1 KM at at the pace of 7:17 per KM
| 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 |
5月累積里程 :
172.56 km 
MIZUNO wave rider 18 累積 :
2050.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'13" | 00:07'13" |
| 2 | 07'05" | 00:14'18" |
| 3 | 05'36" | 00:19'54" |
| 4 | 06'15" | 00:26'09" |
| 5 | 06'50" | 00:32'59" |
| 6 | 05'53" | 00:38'52" |
| 7 | 07'41" | 00:46'33" |
| 8 | 05'55" | 00:52'28" |
| 9 | 08'12" | 01:00'40" |
| 9.1 | 12'05" | 01:01'17" |
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