6.6 km | 00:45:21 | 06:52/km日期: 2017-11-07 19:48 - 平均心率: 168 - 卡路里: 374 Cal - 平均步頻: 174 - 溫度: 25°C - 濕度: 85% - PM2.5: 良好(35)
Pace: 06'15" / 06'34" / 06'36" / 06'39" / 08'26" / 06'56" / 06'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'07" (+00'28") | 400 / 400 |
| 2 | | 15'50" (+12'11") | 94 / 494 |
| 3 | | 04'09" (+00'30") | 400 / 894 |
| 4 | | 10'17" (+06'38") | 145 / 1040 |
| 5 | | 03'56" (+00'17") | 400 / 1440 |
| 6 | | 26'45" (+23'06") | 56 / 1496 |
| 7 | | 03'54" (+00'15") | 400 / 1896 |
| 8 | | 51'34" (+47'55") | 29 / 1925 |
| 9 | | 03'49" (+00'10") | 400 / 2325 |
| 10 | | 01:04'21" (+00'42") | 23 / 2348 |
| 11 | | 03'51" (+00'12") | 400 / 2748 |
| 12 | | 50'11" (+46'32") | 29 / 2778 |
| 13 | | 03'39" | 400 / 3178 |
| 14 | | 59'25" (+55'46") | 25 / 3204 |
| 15 | | 03'50" (+00'11") | 400 / 3604 |
| 16 | | 01:10'25" (+06'46") | 21 / 3625 |
| 17 | | 03'56" (+00'17") | 400 / 4025 |
| 18 | | 01:11'05" (+07'26") | 21 / 4046 |
| 19 | | 04'10" (+00'31") | 400 / 4446 |
| 20 | | 01:07'23" (+03'44") | 22 / 4468 |
| 21 | | 04'11" (+00'32") | 400 / 4868 |
| 22 | | 55'34" (+51'55") | 26 / 4895 |
| 23 | | 04'21" (+00'42") | 400 / 5295 |
| 24 | | 34'47" (+31'08") | 43 / 5338 |
| 25 | | 04'17" (+00'38") | 400 / 5738 |
| 26 | | 52'46" (+49'07") | 28 / 5767 |
| 27 | | 04'06" (+00'27") | 400 / 6167 |
| 28 | | 01:02'23" (+58'44") | 24 / 6191 |
| 29 | | 04'10" (+00'31") | 400 / 6591 |
| 30 | | 13'01" (+09'22") | 11 / 6602 |
[間歇]
1. 400X15趟(每趟95秒)，間休90秒
[心得]
累得半死，後面幾趟就爆囉~~
| 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 
ascis 虎走 累積 :
283.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'15" | 00:06'15" |
| 2 | 06'34" | 00:12'49" |
| 3 | 06'36" | 00:19'25" |
| 4 | 06'39" | 00:26'04" |
| 5 | 08'26" | 00:34'30" |
| 6 | 06'56" | 00:41'26" |
| 6.6 | 06'38" | 00:45'26" |
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