16.0 km | 01:19:32 | 04:58/km日期: 2016-10-26 06:34 - 平均心率: 159 - 卡路里: 893 Cal - 平均步頻: 184 - 溫度: 26°C - 濕度: 79%
Pace: 05'19" / 05'04" / 06'05" / 05'01" / 04'40" / 04'37" / 04'53" / 04'32" / 05'03" / 05'02" / 04'39" / 05'20" / 04'58" / 04'52" / 05'23" / 07'38" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'10" (+01'25") | 2017 / 2017 |
| 2 | | 03'45" | 412 / 2430 |
| 3 | | 06'08" (+02'23") | 200 / 2631 |
| 4 | | 03'55" (+00'10") | 407 / 3038 |
| 5 | | 06'25" (+02'40") | 202 / 3241 |
| 6 | | 03'59" (+00'14") | 406 / 3647 |
| 7 | | 06'16" (+02'31") | 202 / 3850 |
| 8 | | 03'53" (+00'08") | 414 / 4264 |
| 9 | | 06'21" (+02'36") | 206 / 4471 |
| 10 | | 03'56" (+00'11") | 406 / 4877 |
| 11 | | 06'14" (+02'29") | 204 / 5081 |
| 12 | | 03'54" (+00'09") | 409 / 5491 |
| 13 | | 06'08" (+02'23") | 205 / 5696 |
| 14 | | 04'04" (+00'19") | 401 / 6098 |
| 15 | | 06'17" (+02'32") | 208 / 6307 |
| 16 | | 03'56" (+00'11") | 409 / 6716 |
| 17 | | 06'06" (+02'21") | 205 / 6921 |
| 18 | | 03'59" (+00'14") | 407 / 7329 |
| 19 | | 06'20" (+02'35") | 205 / 7535 |
| 20 | | 03'51" (+00'06") | 412 / 7947 |
| 21 | | 06'39" (+02'54") | 206 / 8153 |
| 22 | | 03'59" (+00'14") | 407 / 8560 |
| 23 | | 06'51" (+03'06") | 200 / 8761 |
| 24 | | 03'59" (+00'14") | 407 / 9168 |
| 25 | | 06'47" (+03'02") | 202 / 9370 |
| 26 | | 03'59" (+00'14") | 411 / 9782 |
| 27 | | 06'34" (+02'49") | 204 / 9986 |
| 28 | | 03'59" (+00'14") | 410 / 10396 |
| 29 | | 06'55" (+03'10") | 208 / 10605 |
| 30 | | 04'06" (+00'21") | 411 / 11016 |
| 31 | | 07'17" (+03'32") | 199 / 11215 |
| 32 | | 04'01" (+00'16") | 412 / 11627 |
| 33 | | 07'07" (+03'22") | 204 / 11832 |
| 34 | | 03'57" (+00'12") | 412 / 12244 |
| 35 | | 06'54" (+03'09") | 205 / 12449 |
| 36 | | 03'58" (+00'13") | 410 / 12860 |
| 37 | | 07'04" (+03'19") | 204 / 13064 |
| 38 | | 04'03" (+00'18") | 410 / 13475 |
| 39 | | 07'06" (+03'21") | 204 / 13680 |
| 40 | | 04'05" (+00'20") | 403 / 14083 |
| 41 | | 07'01" (+03'16") | 207 / 14291 |
| 42 | | 04'05" (+00'20") | 404 / 14696 |
| 43 | | 07'19" (+03'34") | 203 / 14899 |
| 44 | | 04'03" (+00'18") | 411 / 15311 |
| 45 | | 07'35" (+03'50") | 201 / 15512 |
| 46 | | 06'19" (+02'34") | 492 / 16005 |
22隻400M (Jog 200); 終於完成10K 訓練計劃最辛苦既一課!! 雖然速度上無前一次..18隻果課Keep 得咁好...
但真係用鬥志同提自己放鬆去跑....
希望Asics 10k 會有好表現!!!! Sub43... I am coming...
| 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 :
224.81 km 
ASICS TARTHERZEAL TS 3 累積 :
2070.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'04" | 00:10'23" |
| 3 | 06'05" | 00:16'28" |
| 4 | 05'01" | 00:21'29" |
| 5 | 04'40" | 00:26'09" |
| 6 | 04'37" | 00:30'46" |
| 7 | 04'53" | 00:35'39" |
| 8 | 04'32" | 00:40'11" |
| 9 | 05'03" | 00:45'14" |
| 10 | 05'02" | 00:50'16" |
| 11 | 04'39" | 00:54'55" |
| 12 | 05'20" | 01:00'15" |
| 13 | 04'58" | 01:05'13" |
| 14 | 04'52" | 01:10'05" |
| 15 | 05'23" | 01:15'28" |
| 16 | 07'38" | 01:23'06" |
| 16.0 | 06'09" | 01:23'08" |
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