23.0 km | 03:07:35 | 08:08/km日期: 2014-08-23 05:05 - 地點: 成蘆橋至十三行 - 天氣: 晴 - 平均心率: 155 - 卡路里: 1244 Cal - 溫度: 27°C - 濕度: 76%
Pace: 07'41" / 07'02" / 06'55" / 06'57" / 06'44" / 06'03" / 07'39" / 06'35" / 07'16" / 06'51" / 08'03" / 11'57" / 06'30" / 06'58" / 20'11" / 06'19" / 06'12" / 09'50" / 06'32" / 12'47" / 07'03" / 06'40" / 08'37" / 06'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'40" (+01'38") | 1000 / 1000 |
| 2 | | 07'02" (+01'00") | 1000 / 2000 |
| 3 | | 06'54" (+00'52") | 1000 / 3000 |
| 4 | | 06'57" (+00'55") | 1000 / 4000 |
| 5 | | 06'44" (+00'42") | 1000 / 5000 |
| 6 | | 06'02" | 1000 / 6000 |
| 7 | | 07'39" (+01'37") | 1000 / 7000 |
| 8 | | 06'34" (+00'32") | 1000 / 8000 |
| 9 | | 07'16" (+01'14") | 1000 / 9000 |
| 10 | | 06'50" (+00'48") | 1000 / 10000 |
| 11 | | 08'02" (+02'00") | 1000 / 11000 |
| 12 | | 11'57" (+05'55") | 1000 / 12000 |
| 13 | | 06'29" (+00'27") | 1000 / 13000 |
| 14 | | 06'58" (+00'56") | 1000 / 14000 |
| 15 | | 20'11" (+14'09") | 1000 / 15000 |
| 16 | | 06'19" (+00'17") | 1000 / 16000 |
| 17 | | 06'11" (+00'09") | 1000 / 17000 |
| 18 | | 09'49" (+03'47") | 1000 / 18000 |
| 19 | | 06'32" (+00'30") | 1000 / 19000 |
| 20 | | 12'46" (+06'44") | 1000 / 20000 |
| 21 | | 07'02" (+01'00") | 1000 / 21000 |
| 22 | | 06'40" (+00'38") | 1000 / 22000 |
| 23 | | 08'37" (+02'35") | 1000 / 23000 |
| 24 | | 06'50" (+00'48") | 30 / 23030 |
超半馬訓練
雖然這條路跑了幾遍已經忘記了，但今天和Albert Chou看到他進步神速(還海放我勒XDD!），再次驗證跑馬沒有奇蹟只有累積，大家共勉之！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 105~127 | 65~79% |
| 2:M馬拉松配速區 | 127~144 | 79~89% |
| 3:T乳酸耐力區 | 144~149 | 89~92% |
| 4:A無氧耐力區 | 149~157 | 92~97.5% |
| 5:I最大耗氧區 | 157~162 | 97.5~100% |
| 最大心率為162 點此去設定最大心率 |
8月累積里程 :
144.14 km 
ASICS Tarther Zeal wide-2 累積 :
368.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'41" | 00:07'41" |
| 2 | 07'02" | 00:14'43" |
| 3 | 06'55" | 00:21'38" |
| 4 | 06'57" | 00:28'35" |
| 5 | 06'44" | 00:35'19" |
| 6 | 06'03" | 00:41'22" |
| 7 | 07'39" | 00:49'01" |
| 8 | 06'35" | 00:55'36" |
| 9 | 07'16" | 01:02'52" |
| 10 | 06'51" | 01:09'43" |
| 11 | 08'03" | 01:17'46" |
| 12 | 11'57" | 01:29'43" |
| 13 | 06'30" | 01:36'13" |
| 14 | 06'58" | 01:43'11" |
| 15 | 20'11" | 02:03'22" |
| 16 | 06'19" | 02:09'41" |
| 17 | 06'12" | 02:15'53" |
| 18 | 09'50" | 02:25'43" |
| 19 | 06'32" | 02:32'15" |
| 20 | 12'47" | 02:45'02" |
| 21 | 07'03" | 02:52'05" |
| 22 | 06'40" | 02:58'45" |
| 23 | 08'37" | 03:07'22" |
| 23.0 | 06'59" | 03:07'35" |
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