23.6 km | 02:05:49 | 05:19/km日期: 2020-10-08 23:04 - 平均心率: 147 - 卡路里: 1604 Cal - 平均步頻: 178
Pace: 05'27" / 05'28" / 05'20" / 05'22" / 05'53" / 05'17" / 05'20" / 05'24" / 05'22" / 06'05" / 05'26" / 05'23" / 05'22" / 09'06" / 05'23" / 05'28" / 05'21" / 09'12" / 04'54" / 04'54" / 07'30" / 04'57" / 05'48" / 07'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'26" (+00'33") | 1000 / 1000 |
| 2 | | 05'28" (+00'35") | 1000 / 2000 |
| 3 | | 05'20" (+00'27") | 1000 / 3000 |
| 4 | | 05'21" (+00'28") | 1000 / 4000 |
| 5 | | 05'20" (+00'27") | 1000 / 5000 |
| 6 | | 05'16" (+00'23") | 1000 / 6000 |
| 7 | | 05'20" (+00'27") | 1000 / 7000 |
| 8 | | 05'23" (+00'30") | 1000 / 8000 |
| 9 | | 05'21" (+00'28") | 1000 / 9000 |
| 10 | | 05'24" (+00'31") | 1000 / 10000 |
| 11 | | 05'25" (+00'32") | 1000 / 11000 |
| 12 | | 05'22" (+00'29") | 1000 / 12000 |
| 13 | | 05'21" (+00'28") | 1000 / 13000 |
| 14 | | 05'23" (+00'30") | 1000 / 14000 |
| 15 | | 05'22" (+00'29") | 1000 / 15000 |
| 16 | | 05'21" (+00'28") | 1000 / 16000 |
| 17 | | 05'21" (+00'28") | 1000 / 17000 |
| 18 | | 05'21" (+00'28") | 1000 / 18000 |
| 19 | | 04'53" | 1000 / 19000 |
| 20 | | 04'53" | 1000 / 20000 |
| 21 | | 04'54" (+00'01") | 1000 / 21000 |
| 22 | | 04'57" (+00'04") | 1000 / 22000 |
| 23 | | 05'12" (+00'19") | 1000 / 23000 |
| 24 | | 07'00" (+02'07") | 603 / 23603 |
天氣很好 是我不好
L18+T6
L=5’24 T=4’59
配速最後兩公里時右側臀肌有要抽筋的前兆，加上開始掉速，不要受傷的至高偷懶原則我把速度降到輕鬆跑，最後沒有完成24公里的訓練。留得青山在。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
10月累積里程 :
194.08 km 
Nike Pegasus Turbo 2 粉灰 累積 :
816.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'27" | 00:05'27" |
| 2 | 05'28" | 00:10'55" |
| 3 | 05'20" | 00:16'15" |
| 4 | 05'22" | 00:21'37" |
| 5 | 05'53" | 00:27'30" |
| 6 | 05'17" | 00:32'47" |
| 7 | 05'20" | 00:38'07" |
| 8 | 05'24" | 00:43'31" |
| 9 | 05'22" | 00:48'53" |
| 10 | 06'05" | 00:54'58" |
| 11 | 05'26" | 01:00'24" |
| 12 | 05'23" | 01:05'47" |
| 13 | 05'22" | 01:11'09" |
| 14 | 09'06" | 01:20'15" |
| 15 | 05'23" | 01:25'38" |
| 16 | 05'28" | 01:31'06" |
| 17 | 05'21" | 01:36'27" |
| 18 | 09'12" | 01:45'39" |
| 19 | 04'54" | 01:50'33" |
| 20 | 04'54" | 01:55'27" |
| 21 | 07'30" | 02:02'57" |
| 22 | 04'57" | 02:07'54" |
| 23 | 05'48" | 02:13'42" |
| 23.6 | 07'49" | 02:18'25" |
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