6.6 km | 00:42:17 | 06:25/km日期: 2015-01-15 20:01 - 地點: 進化班#10 - 平均心率: 150 - 卡路里: 326 Cal - 溫度: 17°C - 濕度: 71%
Pace: 05'53" / 06'00" / 14'59" / 06'41" / 06'33" / 08'19" / 05'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'58" (+02'31") | 401 / 401 |
| 2 | | 05'44" (+02'17") | 405 / 807 |
| 3 | | 05'50" (+02'23") | 407 / 1214 |
| 4 | | 05'57" (+02'30") | 402 / 1617 |
| 5 | | 05'58" (+02'31") | 405 / 2022 |
| 6 | | 03'57" (+00'30") | 46 / 2068 |
| 7 | | 07'35" (+04'08") | 72 / 2141 |
| 8 | | 03'50" (+00'23") | 39 / 2181 |
| 9 | | 07'17" (+03'50") | 75 / 2256 |
| 10 | | 03'40" (+00'13") | 36 / 2293 |
| 11 | | 08'23" (+04'56") | 80 / 2373 |
| 12 | | 03'59" (+00'32") | 32 / 2406 |
| 13 | | 08'54" (+05'27") | 63 / 2470 |
| 14 | | 03'32" (+00'05") | 210 / 2680 |
| 15 | | 07'02" (+03'35") | 197 / 2877 |
| 16 | | 03'42" (+00'15") | 202 / 3080 |
| 17 | | 06'57" (+03'30") | 195 / 3275 |
| 18 | | 03'30" (+00'03") | 205 / 3480 |
| 19 | | 07'07" (+03'40") | 196 / 3677 |
| 20 | | 03'33" (+00'06") | 206 / 3883 |
| 21 | | 17'19" (+13'52") | 198 / 4082 |
| 22 | | 03'36" (+00'09") | 193 / 4276 |
| 23 | | 08'42" (+05'15") | 152 / 4429 |
| 24 | | 03'41" (+00'14") | 195 / 4624 |
| 25 | | 10'08" (+06'41") | 134 / 4758 |
| 26 | | 03'30" (+00'03") | 202 / 4961 |
| 27 | | 10'01" (+06'34") | 153 / 5114 |
| 28 | | 03'27" | 148 / 5263 |
| 29 | | 10'20" (+06'53") | 128 / 5392 |
| 30 | | 03'32" (+00'05") | 195 / 5588 |
| 31 | | 58'31" (+55'04") | 43 / 5631 |
| 32 | | 05'56" (+02'29") | 309 / 5941 |
| 33 | | 05'38" (+02'11") | 319 / 6261 |
| 34 | | 05'38" (+02'11") | 312 / 6573 |
| 35 | | 07'54" (+04'27") | 2 / 6576 |
200間歇10趟 P(45")R(80s,200m)
熱身跑5圈(第三跑道)
2:24 / 2:19 / 2:23 / 2:23 / 2:25 =11:55
4趟漸速跑
10" / 33" / 09" / 33" / 08" / 40" / 07" / 33"
主課表:
1) 43" R1:23 (二跑道)
2) 44" R1:23 (二跑道)
3) 43" R1:24 (二跑道)
4) 44" R3:26 (二跑道)
5) x x (休一趟)
6) 41" R1:19 (一跑道)
7) 43" R1:21 (一跑道)
8) 42" R1:32 (一跑道)
9) 30" R1:19 (一跑道 & 150m only)
10) 41" (一跑道)
緩跑內道草地三圈逆向:
1:50 / 1:48 / 1:45
| 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 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
1月累積里程 :
151.48 km 
addidas Takumi Ren 累積 :
519.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'53" | 00:05'53" |
| 2 | 06'00" | 00:11'53" |
| 3 | 14'59" | 00:26'52" |
| 4 | 06'41" | 00:33'33" |
| 5 | 06'33" | 00:40'06" |
| 6 | 08'19" | 00:48'25" |
| 6.6 | 05'34" | 00:51'38" |
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