11.4 km | 01:08:01 | 05:57/km日期: 2017-12-07 17:07 - 地點: 50高中操場畫圈圈 - 平均心率: 146 - 卡路里: 781 Cal - 平均步頻: 196 - 溫度: 17°C - 濕度: 90% - PM2.5: 良好(7)
Pace: 05'50" / 05'47" / 05'49" / 05'49" / 05'56" / 05'32" / 05'33" / 06'01" / 06'06" / 06'11" / 06'47" / 06'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'49" (+01'02") | 1000 / 1000 |
| 2 | | 05'46" (+00'59") | 1000 / 2000 |
| 3 | | 05'49" (+01'02") | 1000 / 3000 |
| 4 | | 05'48" (+01'01") | 1000 / 4000 |
| 5 | | 05'55" (+01'08") | 1000 / 5000 |
| 6 | | 06'05" (+01'18") | 134 / 5134 |
| 7 | | 04'54" (+00'07") | 713 / 5847 |
| 8 | | 07'08" (+02'21") | 490 / 6337 |
| 9 | | 04'49" (+00'02") | 726 / 7064 |
| 10 | | 07'26" (+02'39") | 470 / 7535 |
| 11 | | 04'47" | 729 / 8264 |
| 12 | | 07'25" (+02'38") | 471 / 8736 |
| 13 | | 04'48" (+00'01") | 727 / 9463 |
| 14 | | 07'40" (+02'53") | 456 / 9919 |
| 15 | | 06'44" (+01'57") | 1000 / 10919 |
| 16 | | 06'42" (+01'55") | 485 / 11404 |
| 17 | | 03'39" | 2 / 11407 |
間歇跑~
E*30mins
(450速*3'30"/恢復3'30")*4趟
緩和跑10mins
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
12月累積里程 :
307.19 km 
Mizuno WAVE RIDER 18 黃橘 累積 :
533.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'50" | 00:05'50" |
| 2 | 05'47" | 00:11'37" |
| 3 | 05'49" | 00:17'26" |
| 4 | 05'49" | 00:23'15" |
| 5 | 05'56" | 00:29'11" |
| 6 | 05'32" | 00:34'43" |
| 7 | 05'33" | 00:40'16" |
| 8 | 06'01" | 00:46'17" |
| 9 | 06'06" | 00:52'23" |
| 10 | 06'11" | 00:58'34" |
| 11 | 06'47" | 01:05'21" |
| 11.4 | 06'32" | 01:08'01" |
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