23.8 km | 03:34:32 | 09:01/km日期: 2015-10-04 14:58 - 總爬升: 169 m - 地點: NY_Forest Hills - 天氣: 晴 - 平均心率: 147 - 卡路里: 1241 Cal
Pace: 08'00" / 08'23" / 08'31" / 09'03" / 08'38" / 08'32" / 08'39" / 08'54" / 08'37" / 08'34" / 08'31" / 09'24" / 07'35" / 08'18" / 08'27" / 09'17" / 09'39" / 10'04" / 10'34" / 10'20" / 09'28" / 09'58" / 09'54" / 09'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'59" (+00'24") | 1000 / 1000 |
| 2 | | 08'23" (+00'48") | 1000 / 2000 |
| 3 | | 08'30" (+00'55") | 1000 / 3000 |
| 4 | | 09'03" (+01'28") | 1000 / 4000 |
| 5 | | 08'38" (+01'03") | 1000 / 5000 |
| 6 | | 08'31" (+00'56") | 1000 / 6000 |
| 7 | | 08'39" (+01'04") | 1000 / 7000 |
| 8 | | 08'54" (+01'19") | 1000 / 8000 |
| 9 | | 08'36" (+01'01") | 1000 / 9000 |
| 10 | | 08'34" (+00'59") | 1000 / 10000 |
| 11 | | 08'30" (+00'55") | 1000 / 11000 |
| 12 | | 09'23" (+01'48") | 1000 / 12000 |
| 13 | | 07'35" | 1000 / 13000 |
| 14 | | 08'18" (+00'43") | 1000 / 14000 |
| 15 | | 08'26" (+00'51") | 1000 / 15000 |
| 16 | | 09'17" (+01'42") | 1000 / 16000 |
| 17 | | 09'39" (+02'04") | 1000 / 17000 |
| 18 | | 10'03" (+02'28") | 1000 / 18000 |
| 19 | | 10'34" (+02'59") | 1000 / 19000 |
| 20 | | 10'19" (+02'44") | 1000 / 20000 |
| 21 | | 09'28" (+01'53") | 1000 / 21000 |
| 22 | | 09'58" (+02'23") | 1000 / 22000 |
| 23 | | 09'53" (+02'18") | 1000 / 23000 |
| 24 | | 09'15" (+01'40") | 779 / 23779 |
LSD，今天試著以最高心率的80%以下，也就是心跳不超150下來跑，但速度上直接就降到8分速，甚至是9分速，到了後來，還有10分速的數字出現…但現階段已經急不得，還是穩穩地跑，以不受傷為最高原則。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
10月累積里程 :
77.25 km 
asics Lyter Racer RS3 累積 :
980.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'00" | 00:08'00" |
| 2 | 08'23" | 00:16'23" |
| 3 | 08'31" | 00:24'54" |
| 4 | 09'03" | 00:33'57" |
| 5 | 08'38" | 00:42'35" |
| 6 | 08'32" | 00:51'07" |
| 7 | 08'39" | 00:59'46" |
| 8 | 08'54" | 01:08'40" |
| 9 | 08'37" | 01:17'17" |
| 10 | 08'34" | 01:25'51" |
| 11 | 08'31" | 01:34'22" |
| 12 | 09'24" | 01:43'46" |
| 13 | 07'35" | 01:51'21" |
| 14 | 08'18" | 01:59'39" |
| 15 | 08'27" | 02:08'06" |
| 16 | 09'17" | 02:17'23" |
| 17 | 09'39" | 02:27'02" |
| 18 | 10'04" | 02:37'06" |
| 19 | 10'34" | 02:47'40" |
| 20 | 10'20" | 02:58'00" |
| 21 | 09'28" | 03:07'28" |
| 22 | 09'58" | 03:17'26" |
| 23 | 09'54" | 03:27'20" |
| 23.8 | 09'15" | 03:34'33" |
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