5.5 km | 00:36:33 | 06:41/km日期: 2013-12-18 20:05 - 平均心率: 156 - 卡路里: 607 Cal - 溫度: 9°C - 濕度: 74%
Pace: 06'43" / 06'33" / 07'14" / 06'22" / 06'41" / 06'28" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'49" (+00'07") | 392 / 392 |
| 2 | | 46'30" (+42'48") | 32 / 425 |
| 3 | | 03'42" | 412 / 838 |
| 4 | | 02:25'15" (+21'33") | 6 / 844 |
| 5 | | 05'20" (+01'38") | 408 / 1252 |
| 6 | | 01:20'49" (+17'07") | 17 / 1269 |
| 7 | | 04'12" (+00'30") | 391 / 1661 |
| 8 | | 16'23" (+12'41") | 83 / 1744 |
| 9 | | 04'21" (+00'39") | 389 / 2134 |
| 10 | | 20'23" (+16'41") | 72 / 2207 |
| 11 | | 03'56" (+00'14") | 397 / 2605 |
| 12 | | 25'17" (+21'35") | 98 / 2704 |
| 13 | | 03'59" (+00'17") | 384 / 3088 |
| 14 | | 17'11" (+13'29") | 89 / 3177 |
| 15 | | 03'55" (+00'13") | 394 / 3572 |
| 16 | | 22'04" (+18'22") | 69 / 3641 |
| 17 | | 03'53" (+00'11") | 393 / 4035 |
| 18 | | 19'40" (+15'58") | 76 / 4111 |
| 19 | | 04'01" (+00'19") | 393 / 4505 |
| 20 | | 22'10" (+18'28") | 69 / 4574 |
| 21 | | 03'58" (+00'16") | 398 / 4973 |
| 22 | | 23'17" (+19'35") | 64 / 5037 |
| 23 | | 04'02" (+00'20") | 395 / 5432 |
| 24 | | 08'11" (+04'29") | 30 / 5463 |
2 sets x (6 x 400m )
每隻跑完慢jog 90秒, set與set之間休2分半
1'33 1'29 1'31 1'32 1'33 1'30
1'32 1'32 1'32 1'34 1'34 1'32
還可以，今次冇爆，不過真係好凍
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
12月累積里程 : 193.00 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'43" | 00:06'43" |
| 2 | 06'33" | 00:13'16" |
| 3 | 07'14" | 00:20'30" |
| 4 | 06'22" | 00:26'52" |
| 5 | 06'41" | 00:33'33" |
| 5.5 | 06'28" | 00:36'33" |
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