11.1 km | 00:47:20 | 04:16/km日期: 2017-08-31 19:30 - 平均心率: 157 - 卡路里: 756 Cal - 平均步頻: 176 - 溫度: 31°C - 濕度: 71%
Pace: 04'20" / 04'24" / 04'15" / 04'14" / 04'15" / 04'16" / 04'18" / 04'19" / 04'21" / 04'16" / 04'13" / 03'01" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'37" (+00'30") | 191 / 191 |
| 2 | | 04'19" (+00'12") | 198 / 390 |
| 3 | | 04'16" (+00'09") | 203 / 593 |
| 4 | | 04'07" | 201 / 795 |
| 5 | | 04'21" (+00'14") | 201 / 996 |
| 6 | | 04'20" (+00'13") | 200 / 1196 |
| 7 | | 04'19" (+00'12") | 199 / 1396 |
| 8 | | 04'21" (+00'14") | 198 / 1594 |
| 9 | | 04'25" (+00'18") | 197 / 1791 |
| 10 | | 04'22" (+00'15") | 196 / 1987 |
| 11 | | 04'17" (+00'10") | 202 / 2189 |
| 12 | | 04'13" (+00'06") | 202 / 2392 |
| 13 | | 04'18" (+00'11") | 401 / 2794 |
| 14 | | 04'19" (+00'12") | 402 / 3196 |
| 15 | | 04'14" (+00'07") | 406 / 3602 |
| 16 | | 04'10" (+00'03") | 407 / 4009 |
| 17 | | 04'17" (+00'10") | 407 / 4417 |
| 18 | | 04'13" (+00'06") | 406 / 4823 |
| 19 | | 04'12" (+00'05") | 406 / 5229 |
| 20 | | 04'13" (+00'06") | 408 / 5638 |
| 21 | | 04'17" (+00'10") | 403 / 6042 |
| 22 | | 04'18" (+00'11") | 403 / 6445 |
| 23 | | 04'15" (+00'08") | 403 / 6849 |
| 24 | | 04'16" (+00'09") | 400 / 7249 |
| 25 | | 04'20" (+00'13") | 399 / 7649 |
| 26 | | 04'14" (+00'07") | 405 / 8054 |
| 27 | | 04'18" (+00'11") | 401 / 8455 |
| 28 | | 04'20" (+00'13") | 399 / 8854 |
| 29 | | 04'21" (+00'14") | 393 / 9248 |
| 30 | | 04'13" (+00'06") | 405 / 9653 |
| 31 | | 04'18" (+00'11") | 398 / 10052 |
| 32 | | 04'18" (+00'11") | 393 / 10446 |
| 33 | | 04'10" (+00'03") | 406 / 10852 |
| 34 | | 03'59" | 202 / 11055 |
Hanson Plan week 2 workout2 M11K
好熱心率還是落到T區間居多
跑第二道 均速約4'12"，神奇的事情是過5K後心跳只多2下
| 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 |
8月累積里程 :
428.23 km 
Asics TJR289-9001 累積 :
811.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'20" | 00:04'20" |
| 2 | 04'24" | 00:08'44" |
| 3 | 04'15" | 00:12'59" |
| 4 | 04'14" | 00:17'13" |
| 5 | 04'15" | 00:21'28" |
| 6 | 04'16" | 00:25'44" |
| 7 | 04'18" | 00:30'02" |
| 8 | 04'19" | 00:34'21" |
| 9 | 04'21" | 00:38'42" |
| 10 | 04'16" | 00:42'58" |
| 11 | 04'13" | 00:47'11" |
| 11.1 | 02'59" | 00:47'21" |
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