17.8 km | 01:30:08 | 05:04/km日期: 2016-11-11 20:14 - 地點: Hammer Hill - 平均心率: 162 - 卡路里: 853 Cal - 平均步頻: 188
Pace: 05'11" / 04'51" / 04'42" / 04'43" / 05'00" / 04'56" / 05'02" / 05'06" / 05'13" / 05'05" / 05'06" / 05'05" / 04'47" / 04'44" / 05'14" / 05'54" / 05'39" / 04'55" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'46" (+01'18") | 297 / 297 |
| 2 | | 04'49" (+00'21") | 354 / 651 |
| 3 | | 05'03" (+00'35") | 348 / 1000 |
| 4 | | 05'00" (+00'32") | 345 / 1345 |
| 5 | | 04'42" (+00'14") | 470 / 1815 |
| 6 | | 04'42" (+00'14") | 264 / 2080 |
| 7 | | 04'38" (+00'10") | 370 / 2451 |
| 8 | | 04'45" (+00'17") | 370 / 2821 |
| 9 | | 04'46" (+00'18") | 362 / 3184 |
| 10 | | 04'40" (+00'12") | 373 / 3557 |
| 11 | | 04'48" (+00'20") | 368 / 3925 |
| 12 | | 05'11" (+00'43") | 388 / 4314 |
| 13 | | 04'52" (+00'24") | 360 / 4674 |
| 14 | | 04'51" (+00'23") | 362 / 5037 |
| 15 | | 04'53" (+00'25") | 362 / 5400 |
| 16 | | 04'55" (+00'27") | 359 / 5759 |
| 17 | | 04'52" (+00'24") | 364 / 6124 |
| 18 | | 05'09" (+00'41") | 356 / 6480 |
| 19 | | 05'00" (+00'32") | 362 / 6843 |
| 20 | | 04'58" (+00'30") | 364 / 7207 |
| 21 | | 05'03" (+00'35") | 360 / 7568 |
| 22 | | 05'08" (+00'40") | 359 / 7928 |
| 23 | | 05'02" (+00'34") | 363 / 8292 |
| 24 | | 05'19" (+00'51") | 383 / 8675 |
| 25 | | 05'17" (+00'49") | 350 / 9025 |
| 26 | | 05'09" (+00'41") | 356 / 9382 |
| 27 | | 04'47" (+00'19") | 388 / 9770 |
| 28 | | 05'12" (+00'44") | 352 / 10123 |
| 29 | | 05'13" (+00'45") | 351 / 10474 |
| 30 | | 05'04" (+00'36") | 361 / 10835 |
| 31 | | 05'03" (+00'35") | 358 / 11193 |
| 32 | | 05'01" (+00'33") | 366 / 11560 |
| 33 | | 05'06" (+00'38") | 366 / 11927 |
| 34 | | 05'00" (+00'32") | 85 / 12013 |
| 35 | | 04'34" (+00'06") | 546 / 12560 |
| 36 | | 05'10" (+00'42") | 488 / 13048 |
| 37 | | 04'28" | 548 / 13596 |
| 38 | | 05'06" (+00'38") | 489 / 14085 |
| 39 | | 04'29" (+00'01") | 524 / 14610 |
| 40 | | 06'00" (+01'32") | 458 / 15068 |
| 41 | | 05'56" (+01'28") | 1000 / 16068 |
| 42 | | 05'34" (+01'06") | 1000 / 17068 |
| 43 | | 04'57" (+00'29") | 712 / 17781 |
90 mins program
30 mins M-1s
30 mins M
2.5mins+2.5mins X 4
Easy run
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 127~154 | 65~79% |
| 2:M馬拉松配速區 | 154~174 | 79~89% |
| 3:T乳酸耐力區 | 174~180 | 89~92% |
| 4:A無氧耐力區 | 180~191 | 92~97.5% |
| 5:I最大耗氧區 | 191~196 | 97.5~100% |
| 最大心率為196 點此去設定最大心率 |
11月累積里程 :
244.49 km 
ASICS TARTHERZEAL 4 累積 :
768.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 04'51" | 00:10'02" |
| 3 | 04'42" | 00:14'44" |
| 4 | 04'43" | 00:19'27" |
| 5 | 05'00" | 00:24'27" |
| 6 | 04'56" | 00:29'23" |
| 7 | 05'02" | 00:34'25" |
| 8 | 05'06" | 00:39'31" |
| 9 | 05'13" | 00:44'44" |
| 10 | 05'05" | 00:49'49" |
| 11 | 05'06" | 00:54'55" |
| 12 | 05'05" | 01:00'00" |
| 13 | 04'47" | 01:04'47" |
| 14 | 04'44" | 01:09'31" |
| 15 | 05'14" | 01:14'45" |
| 16 | 05'54" | 01:20'39" |
| 17 | 05'39" | 01:26'18" |
| 17.8 | 04'55" | 01:30'09" |
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