16.9 km | 01:29:57 | 05:18/km日期: 2018-10-18 22:03 - 地點: 國立清華大學南大校區 - 天氣: 晴涼爽 - 平均心率: 156 - 卡路里: 1006 Cal - 平均步頻: 178 - 溫度: 23°C - 濕度: 62% - PM2.5: 良好(24)
Pace: 05'16" / 05'18" / 05'17" / 05'19" / 05'18" / 05'21" / 05'23" / 05'18" / 05'14" / 05'22" / 05'20" / 05'21" / 05'20" / 05'16" / 05'20" / 05'20" / 05'16" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'18" (+00'08") | 416 / 416 |
| 2 | | 05'16" (+00'06") | 412 / 828 |
| 3 | | 05'16" (+00'06") | 421 / 1250 |
| 4 | | 05'16" (+00'06") | 412 / 1662 |
| 5 | | 05'19" (+00'09") | 416 / 2078 |
| 6 | | 05'22" (+00'12") | 411 / 2489 |
| 7 | | 05'11" (+00'01") | 425 / 2914 |
| 8 | | 05'23" (+00'13") | 411 / 3326 |
| 9 | | 05'14" (+00'04") | 417 / 3744 |
| 10 | | 05'14" (+00'04") | 416 / 4160 |
| 11 | | 05'10" | 419 / 4579 |
| 12 | | 05'29" (+00'19") | 402 / 4981 |
| 13 | | 05'19" (+00'09") | 416 / 5398 |
| 14 | | 05'21" (+00'11") | 411 / 5809 |
| 15 | | 05'13" (+00'03") | 414 / 6224 |
| 16 | | 05'26" (+00'16") | 408 / 6633 |
| 17 | | 05'27" (+00'17") | 408 / 7042 |
| 18 | | 05'16" (+00'06") | 416 / 7458 |
| 19 | | 05'19" (+00'09") | 409 / 7867 |
| 20 | | 05'15" (+00'05") | 412 / 8280 |
| 21 | | 05'12" (+00'02") | 416 / 8696 |
| 22 | | 05'17" (+00'07") | 410 / 9107 |
| 23 | | 05'25" (+00'15") | 412 / 9519 |
| 24 | | 05'18" (+00'08") | 412 / 9931 |
| 25 | | 05'17" (+00'07") | 411 / 10342 |
| 26 | | 05'19" (+00'09") | 410 / 10753 |
| 27 | | 05'20" (+00'10") | 408 / 11162 |
| 28 | | 05'26" (+00'16") | 408 / 11571 |
| 29 | | 05'17" (+00'07") | 418 / 11989 |
| 30 | | 05'19" (+00'09") | 403 / 12393 |
| 31 | | 05'15" (+00'05") | 409 / 12803 |
| 32 | | 05'25" (+00'15") | 407 / 13210 |
| 33 | | 05'12" (+00'02") | 417 / 13628 |
| 34 | | 05'15" (+00'05") | 412 / 14040 |
| 35 | | 05'23" (+00'13") | 411 / 14452 |
| 36 | | 05'19" (+00'09") | 410 / 14862 |
| 37 | | 05'15" (+00'05") | 411 / 15274 |
| 38 | | 05'22" (+00'12") | 417 / 15691 |
| 39 | | 05'19" (+00'09") | 410 / 16102 |
| 40 | | 05'16" (+00'06") | 411 / 16513 |
| 41 | | 05'10" | 419 / 16932 |
8 Miles Tempo, pace 5:30~5:40
實際跑41圈，不超速，前幾次後面加速跑感覺後來幾天乳酸會排不完，影響訓練，今天總共只快了15秒，而且只有計圈時看錶，沒想到定速之下這個心跳可以維持這麼久。
| 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 |
10月累積里程 :
392.34 km 
asics GT-2000 6 (4E) 累積 :
1208.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'16" | 00:05'16" |
| 2 | 05'18" | 00:10'34" |
| 3 | 05'17" | 00:15'51" |
| 4 | 05'19" | 00:21'10" |
| 5 | 05'18" | 00:26'28" |
| 6 | 05'21" | 00:31'49" |
| 7 | 05'23" | 00:37'12" |
| 8 | 05'18" | 00:42'30" |
| 9 | 05'14" | 00:47'44" |
| 10 | 05'22" | 00:53'06" |
| 11 | 05'20" | 00:58'26" |
| 12 | 05'21" | 01:03'47" |
| 13 | 05'20" | 01:09'07" |
| 14 | 05'16" | 01:14'23" |
| 15 | 05'20" | 01:19'43" |
| 16 | 05'20" | 01:25'03" |
| 16.9 | 05'15" | 01:29'57" |
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