7.1 km | 01:23:08 | 11:46/km日期: 2019-09-11 20:04 - 平均心率: 139 - 卡路里: 435 Cal - 平均步頻: 170
Pace: 09'41" / 09'37" / 10'21" / 09'28" / 08'33" / 11'43" / 19'20" / 119'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 00'00" | 0 / 0 |
| 2 | | 47'15" (+42'06") | 60 / 60 |
| 3 | | 05'35" (+00'26") | 400 / 460 |
| 4 | | 17'35" (+12'26") | 113 / 574 |
| 5 | | 05'19" (+00'10") | 400 / 974 |
| 6 | | 27'02" (+21'53") | 73 / 1048 |
| 7 | | 05'09" | 400 / 1448 |
| 8 | | 20'09" (+15'00") | 99 / 1547 |
| 9 | | 05'14" (+00'05") | 400 / 1947 |
| 10 | | 36'04" (+30'55") | 55 / 2002 |
| 11 | | 05'18" (+00'09") | 400 / 2402 |
| 12 | | 21'42" (+16'33") | 92 / 2494 |
| 13 | | 05'18" (+00'09") | 400 / 2894 |
| 14 | | 27'59" (+22'50") | 71 / 2966 |
| 15 | | 05'13" (+00'04") | 400 / 3366 |
| 16 | | 21'30" (+16'21") | 93 / 3459 |
| 17 | | 05'20" (+00'11") | 400 / 3859 |
| 18 | | 31'08" (+25'59") | 64 / 3923 |
| 19 | | 05'26" (+00'17") | 400 / 4323 |
| 20 | | 19'20" (+14'11") | 103 / 4426 |
| 21 | | 05'31" (+00'22") | 400 / 4826 |
| 22 | | 27'20" (+22'11") | 73 / 4900 |
| 23 | | 05'27" (+00'18") | 400 / 5300 |
| 24 | | 21'20" (+16'11") | 93 / 5393 |
| 25 | | 05'35" (+00'26") | 400 / 5793 |
| 26 | | 24'31" (+19'22") | 81 / 5875 |
| 27 | | 01:13'02" (+07'53") | 32 / 5908 |
| 28 | | 17'32" (+12'23") | 1000 / 6908 |
| 29 | | 01:07'38" (+02'29") | 154 / 7062 |
課表400*12，間休2分，一直覺得教練太高估我了，跑完四趟腳就累了，跑完八趟腳超酸，剩下四趟只好降速跑，仍然又累又喘，最後的一趟開始腳亂甩、上半身亂擺的跑完……
還好最近晚上又涼爽一些些，不然應該無法跑完12趟阿
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
9月累積里程 :
70.67 km 
NB 1500橘 累積 :
1010.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 09'41" | 00:09'41" |
| 2 | 09'37" | 00:19'18" |
| 3 | 10'21" | 00:29'39" |
| 4 | 09'28" | 00:39'07" |
| 5 | 08'33" | 00:47'40" |
| 6 | 11'43" | 00:59'23" |
| 7 | 19'20" | 01:18'43" |
| 7.1 | 113'34" | 01:25'52" |
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