6.3 km | 00:52:09 | 08:14/km日期: 2017-11-28 19:10 - 平均心率: 141 - 卡路里: 329 Cal - 平均步頻: 178 - 溫度: 24°C - 濕度: 86% - PM2.5: 良好(20)
Pace: 07'50" / 07'54" / 09'31" / 07'57" / 08'02" / 09'08" / 05'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'00" | 400 / 400 |
| 2 | | 01:10'57" (+05'57") | 21 / 421 |
| 3 | | 05'03" (+00'03") | 400 / 821 |
| 4 | | 01:06'04" (+01'04") | 22 / 843 |
| 5 | | 05'07" (+00'07") | 400 / 1243 |
| 6 | | 01:09'15" (+04'15") | 21 / 1265 |
| 7 | | 05'04" (+00'04") | 400 / 1665 |
| 8 | | 01:11'03" (+06'03") | 21 / 1686 |
| 9 | | 05'13" (+00'13") | 400 / 2086 |
| 10 | | 01:07'03" (+02'03") | 22 / 2108 |
| 11 | | 05'26" (+00'26") | 400 / 2508 |
| 12 | | 01:41'29" (+36'29") | 14 / 2523 |
| 13 | | 05'11" (+00'11") | 400 / 2923 |
| 14 | | 01:14'11" (+09'11") | 20 / 2943 |
| 15 | | 05'07" (+00'07") | 400 / 3343 |
| 16 | | 01:16'48" (+11'48") | 19 / 3363 |
| 17 | | 05'11" (+00'11") | 400 / 3763 |
| 18 | | 01:06'13" (+01'13") | 22 / 3786 |
| 19 | | 05'15" (+00'15") | 400 / 4186 |
| 20 | | 01:13'27" (+08'27") | 20 / 4206 |
| 21 | | 05'21" (+00'21") | 400 / 4606 |
| 22 | | 01:03'53" (+58'53") | 23 / 4630 |
| 23 | | 05'06" (+00'06") | 400 / 5030 |
| 24 | | 42'38" (+37'38") | 35 / 5065 |
| 25 | | 05'09" (+00'09") | 400 / 5465 |
| 26 | | 55'29" (+50'29") | 27 / 5492 |
| 27 | | 05'05" (+00'05") | 400 / 5892 |
| 28 | | 57'13" (+52'13") | 26 / 5918 |
| 29 | | 05'10" (+00'10") | 400 / 6318 |
| 30 | | 10'37" (+05'37") | 9 / 6328 |
[間歇]
400X15趟，每趟120秒，間休90秒
今天陪同事練跑，帶著他們跑間歇，表現很讚！第一次跑間歇，他們就完成課表。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
11月累積里程 :
151.40 km 
MIZUNO WAVE AERO 14 累積 :
1024.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'50" | 00:07'50" |
| 2 | 07'54" | 00:15'44" |
| 3 | 09'31" | 00:25'15" |
| 4 | 07'57" | 00:33'12" |
| 5 | 08'02" | 00:41'14" |
| 6 | 09'08" | 00:50'22" |
| 6.3 | 05'22" | 00:52'08" |
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