15.0 km | 01:27:23 | 05:48/km日期: 2015-08-05 05:20 - 地點: 凸 - 天氣: 只記得流很多汗 - 平均心率: 144 - 卡路里: 946 Cal - 溫度: 26°C - 濕度: 87%
Pace: 06'16" / 06'11" / 06'25" / 05'11" / 05'00" / 05'05" / 05'45" / 05'31" / 05'30" / 06'07" / 06'31" / 06'27" / 06'00" / 06'09" / 06'28" / 06'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'09" (+02'14") | 3200 / 3200 |
| 2 | | 05'01" (+01'06") | 3200 / 6400 |
| 3 | | 10'42" (+06'47") | 186 / 6586 |
| 4 | | 04'25" (+00'30") | 677 / 7264 |
| 5 | | 06'38" (+02'43") | 451 / 7716 |
| 6 | | 04'34" (+00'39") | 656 / 8372 |
| 7 | | 06'38" (+02'43") | 451 / 8824 |
| 8 | | 04'32" (+00'37") | 659 / 9483 |
| 9 | | 06'25" (+02'30") | 467 / 9950 |
| 10 | | 04'14" (+00'19") | 200 / 10150 |
| 11 | | 09'21" (+05'26") | 200 / 10350 |
| 12 | | 04'17" (+00'22") | 200 / 10550 |
| 13 | | 09'38" (+05'43") | 200 / 10750 |
| 14 | | 04'11" (+00'16") | 200 / 10950 |
| 15 | | 07'40" (+03'45") | 200 / 11150 |
| 16 | | 04'22" (+00'27") | 200 / 11350 |
| 17 | | 10'11" (+06'16") | 200 / 11550 |
| 18 | | 03'55" | 200 / 11750 |
| 19 | | 06'55" (+03'00") | 200 / 11950 |
| 20 | | 04'18" (+00'23") | 200 / 12150 |
| 21 | | 09'10" (+05'15") | 200 / 12350 |
| 22 | | 04'12" (+00'17") | 200 / 12550 |
| 23 | | 07'51" (+03'56") | 200 / 12750 |
| 24 | | 03'55" | 200 / 12950 |
| 25 | | 06'27" (+02'32") | 200 / 13150 |
| 26 | | 06'06" (+02'11") | 1600 / 14750 |
| 27 | | 06'08" (+02'13") | 272 / 15023 |
10th week/ 26 weeks' JD's training plan
周累積跑量: 50.3 / 52K
Q2課表:
3.2km E + 3.2km T + 2min rest + 3 * (3min H + 3min E) + 8 *(200m R + 200m E) + 1.6km E (14.8km)
課表的精神就是: 快, 很快, 最快 ~
第3k的T-pace, 心跳已來到160bpm (90%MHR, A-pace), 狀況不好 ~ 跑完 H-pace就沒力了, 最後 R配速輕快跑變成老牛拖車, 只有兩趟能跑進四分速 Orz
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
8月累積里程 :
300.42 km 
Saucony Kinvara 5 小黃 累積 :
1362.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'16" | 00:06'16" |
| 2 | 06'11" | 00:12'27" |
| 3 | 06'25" | 00:18'52" |
| 4 | 05'11" | 00:24'03" |
| 5 | 05'00" | 00:29'03" |
| 6 | 05'05" | 00:34'08" |
| 7 | 05'45" | 00:39'53" |
| 8 | 05'31" | 00:45'24" |
| 9 | 05'30" | 00:50'54" |
| 10 | 06'07" | 00:57'01" |
| 11 | 06'31" | 01:03'32" |
| 12 | 06'27" | 01:09'59" |
| 13 | 06'00" | 01:15'59" |
| 14 | 06'09" | 01:22'08" |
| 15 | 06'28" | 01:28'36" |
| 15.0 | 06'20" | 01:28'45" |
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