19.3 km | 01:38:12 | 05:04/km日期: 2020-10-19 06:00 - 平均心率: 150 - 卡路里: 1037 Cal - 平均步頻: 178
Pace: 06'43" / 06'07" / 04'47" / 04'43" / 04'48" / 04'42" / 04'40" / 06'26" / 04'45" / 04'45" / 04'28" / 04'37" / 06'03" / 04'39" / 04'30" / 04'23" / 04'40" / 04'43" / 05'45" / 05'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'41" (+02'14") | 1000 / 1000 |
| 2 | | 06'07" (+01'40") | 1000 / 2000 |
| 3 | | 04'46" (+00'19") | 1000 / 3000 |
| 4 | | 04'42" (+00'15") | 1000 / 4000 |
| 5 | | 04'47" (+00'20") | 1000 / 5000 |
| 6 | | 04'42" (+00'15") | 1000 / 6000 |
| 7 | | 04'40" (+00'13") | 1000 / 7000 |
| 8 | | 10'52" (+06'25") | 276 / 7276 |
| 9 | | 04'43" (+00'16") | 1000 / 8276 |
| 10 | | 04'42" (+00'15") | 1000 / 9276 |
| 11 | | 04'41" (+00'14") | 1000 / 10276 |
| 12 | | 04'32" (+00'05") | 1000 / 11276 |
| 13 | | 04'31" (+00'04") | 1000 / 12276 |
| 14 | | 09'18" (+04'51") | 322 / 12598 |
| 15 | | 04'36" (+00'09") | 1000 / 13598 |
| 16 | | 04'31" (+00'04") | 1000 / 14598 |
| 17 | | 04'27" | 1000 / 15598 |
| 18 | | 04'34" (+00'07") | 1000 / 16598 |
| 19 | | 04'42" (+00'15") | 1000 / 17598 |
| 20 | | 04'41" (+00'14") | 638 / 18236 |
| 21 | | 05'55" (+01'28") | 1000 / 19236 |
| 22 | | 06'56" (+02'29") | 103 / 19340 |
昨天休了一天，今天嘗試配4:45-4:25區間，這個區間也是我比較少訓練的區段，必須要發力才能進入這個速度，對我而言是個想休息、想避開的配速區間，痛苦指數應有進入前三名(難怪很少跑)，但又可以不情願地跑完5K的距離。今天嘗試三趟，間休3分鐘，第一趟覺得好累，第二趟就神奇地適應了，第三趟末段只想趕快結束，事後看心率，還好有乖乖~ 晚上發現右前腳掌起了一個未生成的水泡...
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
10月累積里程 :
409.48 km 
NIKE air zoom pegasus 37(綠) 累積 :
2496.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'43" | 00:06'43" |
| 2 | 06'07" | 00:12'50" |
| 3 | 04'47" | 00:17'37" |
| 4 | 04'43" | 00:22'20" |
| 5 | 04'48" | 00:27'08" |
| 6 | 04'42" | 00:31'50" |
| 7 | 04'40" | 00:36'30" |
| 8 | 06'26" | 00:42'56" |
| 9 | 04'45" | 00:47'41" |
| 10 | 04'45" | 00:52'26" |
| 11 | 04'28" | 00:56'54" |
| 12 | 04'37" | 01:01'31" |
| 13 | 06'03" | 01:07'34" |
| 14 | 04'39" | 01:12'13" |
| 15 | 04'30" | 01:16'43" |
| 16 | 04'23" | 01:21'06" |
| 17 | 04'40" | 01:25'46" |
| 18 | 04'43" | 01:30'29" |
| 19 | 05'45" | 01:36'14" |
| 19.3 | 05'49" | 01:38'13" |
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