16.0 km | 02:00:39 | 07:32/km日期: 2014-04-12 13:45 - 總爬升: 169 m - 地點: 荃西青公 - 天氣: 炎熱 - 平均心率: 136 - 卡路里: 1595 Cal - 溫度: 26°C - 濕度: 81%
Pace: 06'47" / 06'29" / 06'41" / 06'52" / 07'07" / 08'41" / 07'03" / 07'50" / 06'59" / 07'35" / 05'48" / 08'32" / 08'02" / 08'53" / 08'24" / 08'11" / 75'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'46" (+00'58") | 1008 / 1008 |
| 2 | | 06'27" (+00'39") | 1001 / 2009 |
| 3 | | 06'42" (+00'54") | 1001 / 3011 |
| 4 | | 06'53" (+01'05") | 1003 / 4015 |
| 5 | | 07'07" (+01'19") | 1003 / 5019 |
| 6 | | 08'41" (+02'53") | 1003 / 6022 |
| 7 | | 07'02" (+01'14") | 1008 / 7031 |
| 8 | | 07'45" (+01'57") | 1005 / 8036 |
| 9 | | 07'01" (+01'13") | 999 / 9036 |
| 10 | | 07'33" (+01'45") | 1011 / 10047 |
| 11 | | 05'48" | 1001 / 11049 |
| 12 | | 08'31" (+02'43") | 1011 / 12060 |
| 13 | | 08'06" (+02'18") | 1006 / 13066 |
| 14 | | 09'02" (+03'14") | 1003 / 14070 |
| 15 | | 08'19" (+02'31") | 999 / 15070 |
| 16 | | 08'06" (+02'18") | 1007 / 16077 |
開始做番 LSD，逐少加上去。慢慢適應。
下午2，3 點，太陽伯伯好曬。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 106~129 | 65~79% |
| 2:M馬拉松配速區 | 129~145 | 79~89% |
| 3:T乳酸耐力區 | 145~150 | 89~92% |
| 4:A無氧耐力區 | 150~159 | 92~97.5% |
| 5:I最大耗氧區 | 159~164 | 97.5~100% |
| 最大心率為164 點此去設定最大心率 |
4月累積里程 :
103.11 km 
Asics Freaks 累積 :
916.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'47" | 00:06'47" |
| 2 | 06'29" | 00:13'16" |
| 3 | 06'41" | 00:19'57" |
| 4 | 06'52" | 00:26'49" |
| 5 | 07'07" | 00:33'56" |
| 6 | 08'41" | 00:42'37" |
| 7 | 07'03" | 00:49'40" |
| 8 | 07'50" | 00:57'30" |
| 9 | 06'59" | 01:04'29" |
| 10 | 07'35" | 01:12'04" |
| 11 | 05'48" | 01:17'52" |
| 12 | 08'32" | 01:26'24" |
| 13 | 08'02" | 01:34'26" |
| 14 | 08'53" | 01:43'19" |
| 15 | 08'24" | 01:51'43" |
| 16 | 08'11" | 01:59'54" |
| 16.0 | 74'59" | 02:00'39" |
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