21.1 km | 01:57:00 | 05:31/km日期: 2016-09-10 07:06 - 總爬升: 224 m - 平均心率: 152 - 卡路里: 1180 Cal - 平均步頻: 182 - 溫度: 27°C - 濕度: 86%
Pace: 06'00" / 05'06" / 05'21" / 05'19" / 05'24" / 05'17" / 05'19" / 05'14" / 10'20" / 05'38" / 05'34" / 05'40" / 05'52" / 05'39" / 05'32" / 05'39" / 05'30" / 06'48" / 05'45" / 05'33" / 05'52" / 05'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'59" (+00'53") | 1000 / 1000 |
| 2 | | 05'06" | 1000 / 2000 |
| 3 | | 05'21" (+00'15") | 1000 / 3000 |
| 4 | | 05'18" (+00'12") | 1000 / 4000 |
| 5 | | 05'24" (+00'18") | 1000 / 5000 |
| 6 | | 05'16" (+00'10") | 1000 / 6000 |
| 7 | | 05'19" (+00'13") | 1000 / 7000 |
| 8 | | 05'14" (+00'08") | 1000 / 8000 |
| 9 | | 05'25" (+00'19") | 1000 / 9000 |
| 10 | | 05'37" (+00'31") | 1000 / 10000 |
| 11 | | 05'33" (+00'27") | 1000 / 11000 |
| 12 | | 05'40" (+00'34") | 1000 / 12000 |
| 13 | | 05'51" (+00'45") | 1000 / 13000 |
| 14 | | 05'38" (+00'32") | 1000 / 14000 |
| 15 | | 05'32" (+00'26") | 1000 / 15000 |
| 16 | | 05'38" (+00'32") | 1000 / 16000 |
| 17 | | 05'30" (+00'24") | 1000 / 17000 |
| 18 | | 05'34" (+00'28") | 1000 / 18000 |
| 19 | | 05'44" (+00'38") | 1000 / 19000 |
| 20 | | 05'33" (+00'27") | 1000 / 20000 |
| 21 | | 05'51" (+00'45") | 1000 / 21000 |
| 22 | | 05'05" | 150 / 21150 |
星期5快課第二日跑21K 是一種心理上的挑戰!! 跑到12K, 很想回家, 好在留下上衣在最遠的公園裡!! 就算下大雨都要跑多一圈回去拾回上衣!! 希望慢慢可以上力..長課速度不太理想..但唔希望谷得太盡受傷...
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
9月累積里程 :
187.69 km 
New balance Freshfoam zante v2 累積 :
1101.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'00" | 00:06'00" |
| 2 | 05'06" | 00:11'06" |
| 3 | 05'21" | 00:16'27" |
| 4 | 05'19" | 00:21'46" |
| 5 | 05'24" | 00:27'10" |
| 6 | 05'17" | 00:32'27" |
| 7 | 05'19" | 00:37'46" |
| 8 | 05'14" | 00:43'00" |
| 9 | 10'20" | 00:53'20" |
| 10 | 05'38" | 00:58'58" |
| 11 | 05'34" | 01:04'32" |
| 12 | 05'40" | 01:10'12" |
| 13 | 05'52" | 01:16'04" |
| 14 | 05'39" | 01:21'43" |
| 15 | 05'32" | 01:27'15" |
| 16 | 05'39" | 01:32'54" |
| 17 | 05'30" | 01:38'24" |
| 18 | 06'48" | 01:45'12" |
| 19 | 05'45" | 01:50'57" |
| 20 | 05'33" | 01:56'30" |
| 21 | 05'52" | 02:02'22" |
| 21.2 | 05'05" | 02:03'08" |
24090.1 km | 
0.0 km
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