12.0 km | 01:06:20 | 05:31/km日期: 2013-10-09 20:54 - 地點: 基隆綜合體育場 - 天氣: Sunny 25.2-25.0℃ - 平均心率: 147 - 卡路里: 752 Cal - 溫度: 25°C - 濕度: 92%
Pace: 05'13" / 05'24" / 05'37" / 05'52" / 05'41" / 05'44" / 05'19" / 05'09" / 05'42" / 05'47" / 05'37" / 05'19" / 00'00" /
亞索800公尺(Yasso 800s)訓練
Planning (Yasso 800m by 3'50" + 400m Recover running by 3'00") x 10 times
Resulted (Yasso 800m AVG 3'44" + 400m Recover running AVG 2'54") x 10 times
1[3'50"+2'50"] 2[3'49"+2'58"]
3[3'47"+3'00"] 4[3'44"+2'57"]
5[3'44"+2'57"] 6[3'47"+2'57"]
7[3'48"+2'52"] 8[3'46"+2'57"]
9[3'46"+2'56"] 10[3'33"+2'33"]
AVG HR 148bpm
2.5km cool-down & recover running about 20 minutes
Static stretch about 10 minutes
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 105~128 | 65~79% |
| 2:M馬拉松配速區 | 128~145 | 79~89% |
| 3:T乳酸耐力區 | 145~149 | 89~92% |
| 4:A無氧耐力區 | 149~158 | 92~97.5% |
| 5:I最大耗氧區 | 158~163 | 97.5~100% |
| 最大心率為163 點此去設定最大心率 |
10月累積里程 :
289.09 km 
ASICS Tarther Blitz 累積 :
749.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'13" | 00:05'13" |
| 2 | 05'24" | 00:10'37" |
| 3 | 05'37" | 00:16'14" |
| 4 | 05'52" | 00:22'06" |
| 5 | 05'41" | 00:27'47" |
| 6 | 05'44" | 00:33'31" |
| 7 | 05'19" | 00:38'50" |
| 8 | 05'09" | 00:43'59" |
| 9 | 05'42" | 00:49'41" |
| 10 | 05'47" | 00:55'28" |
| 11 | 05'37" | 01:01'05" |
| 12 | 05'19" | 01:06'24" |
| 12.0 | 03'08" | 01:06'25" |
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