7.6 km | 00:35:53 | 04:44/km日期: 2013-06-05 20:48 - 平均心率: 76 - 卡路里: 387 Cal - 溫度: 26°C - 濕度: 81%
Pace: 04'43" / 04'30" / 04'55" / 04'54" / 04'48" / 04'49" / 04'45" / 04'27" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'43" (+00'28") | 401 / 401 |
| 2 | | 08'33" (+05'18") | 101 / 503 |
| 3 | | 03'32" (+00'17") | 394 / 897 |
| 4 | | 09'11" (+05'56") | 103 / 1000 |
| 5 | | 03'15" | 388 / 1389 |
| 6 | | 08'35" (+05'20") | 110 / 1500 |
| 7 | | 03'34" (+00'19") | 397 / 1897 |
| 8 | | 08'15" (+05'00") | 109 / 2006 |
| 9 | | 03'36" (+00'21") | 402 / 2409 |
| 10 | | 10'14" (+06'59") | 100 / 2510 |
| 11 | | 03'34" (+00'19") | 396 / 2906 |
| 12 | | 10'01" (+06'46") | 111 / 3018 |
| 13 | | 03'27" (+00'12") | 400 / 3418 |
| 14 | | 10'27" (+07'12") | 105 / 3523 |
| 15 | | 03'33" (+00'18") | 393 / 3916 |
| 16 | | 10'00" (+06'45") | 108 / 4024 |
| 17 | | 03'30" (+00'15") | 394 / 4418 |
| 18 | | 09'59" (+06'44") | 106 / 4525 |
| 19 | | 03'27" (+00'12") | 385 / 4910 |
| 20 | | 09'19" (+06'04") | 116 / 5026 |
| 21 | | 03'29" (+00'14") | 400 / 5427 |
| 22 | | 09'40" (+06'25") | 101 / 5528 |
| 23 | | 03'34" (+00'19") | 395 / 5924 |
| 24 | | 09'31" (+06'16") | 113 / 6037 |
| 25 | | 03'33" (+00'18") | 397 / 6435 |
| 26 | | 09'36" (+06'21") | 104 / 6539 |
| 27 | | 03'29" (+00'14") | 405 / 6945 |
| 28 | | 10'03" (+06'48") | 99 / 7044 |
| 29 | | 03'30" (+00'15") | 409 / 7453 |
鍛鍊期（二）第4週
400間歇+100緩跑 * 15
緩跑緩到跟走的一樣+.+
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
6月累積里程 :
179.41 km 
MIZUNO WAVE AERO 12 WIDE 累積 :
1797.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'43" | 00:04'43" |
| 2 | 04'30" | 00:09'13" |
| 3 | 04'55" | 00:14'08" |
| 4 | 04'54" | 00:19'02" |
| 5 | 04'48" | 00:23'50" |
| 6 | 04'49" | 00:28'39" |
| 7 | 04'45" | 00:33'24" |
| 7.6 | 04'27" | 00:35'53" |
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