7.2 km | 00:54:36 | 07:37/km日期: 2019-09-02 20:24 - 平均心率: 156 - 卡路里: 541 Cal - 平均步頻: 160
Pace: 04'21" / 05'23" / 05'44" / 06'34" / 09'31" / 08'06" / 08'21" / 43'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 12:23'43" (+19'42") | 0 / 0 |
| 2 | | 04'01" | 989 / 989 |
| 3 | | 12'51" (+08'50") | 170 / 1160 |
| 4 | | 04'06" (+00'05") | 989 / 2149 |
| 5 | | 12'43" (+08'42") | 165 / 2314 |
| 6 | | 04'12" (+00'11") | 792 / 3107 |
| 7 | | 26'45" (+22'44") | 106 / 3214 |
| 8 | | 04'15" (+00'14") | 795 / 4009 |
| 9 | | 33'53" (+29'52") | 180 / 4190 |
| 10 | | 04'08" (+00'07") | 809 / 5000 |
| 11 | | 22'15" (+18'14") | 126 / 5126 |
| 12 | | 04'18" (+00'17") | 797 / 5924 |
| 13 | | 26'27" (+22'26") | 134 / 6059 |
| 14 | | 04'10" (+00'09") | 799 / 6858 |
| 15 | | 33'41" (+29'40") | 294 / 7153 |
NSF周一衝圈共7隻，每隻@6:10
2x1000m：3:58, 4:04, (大休3:00)
5x800m：3:20, 3:23, 3:21, 3:26, 3:20 完
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
9月累積里程 :
205.41 km 
Asics 日本版虎爪 累積 :
838.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'21" | 00:04'21" |
| 2 | 05'23" | 00:09'44" |
| 3 | 05'44" | 00:15'28" |
| 4 | 06'34" | 00:22'02" |
| 5 | 09'31" | 00:31'33" |
| 6 | 08'06" | 00:39'39" |
| 7 | 08'21" | 00:48'00" |
| 7.2 | 43'14" | 00:54'37" |
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