12.1 km | 00:57:54 | 04:47/km日期: 2018-10-23 19:31 - 地點: 新竹縣第一體育場 - 平均心率: 155 - 卡路里: 794 Cal - 平均步頻: 182 - 溫度: 23°C - 濕度: 82% - PM2.5: 良好(31)
Pace: 04'27" / 04'27" / 04'27" / 05'43" / 04'30" / 04'26" / 04'25" / 05'45" / 04'34" / 04'27" / 04'22" / 05'52" / 05'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'31" (+00'41") | 400 / 400 |
| 2 | | 04'26" (+00'36") | 403 / 803 |
| 3 | | 04'25" (+00'35") | 400 / 1204 |
| 4 | | 04'25" (+00'35") | 400 / 1605 |
| 5 | | 04'30" (+00'40") | 396 / 2001 |
| 6 | | 04'26" (+00'36") | 399 / 2401 |
| 7 | | 04'30" (+00'40") | 393 / 2795 |
| 8 | | 04'21" (+00'31") | 399 / 3194 |
| 9 | | 06'01" (+02'11") | 842 / 4036 |
| 10 | | 04'19" (+00'29") | 395 / 4432 |
| 11 | | 04'35" (+00'45") | 395 / 4828 |
| 12 | | 04'27" (+00'37") | 397 / 5225 |
| 13 | | 04'22" (+00'32") | 401 / 5626 |
| 14 | | 04'27" (+00'37") | 396 / 6023 |
| 15 | | 04'26" (+00'36") | 395 / 6418 |
| 16 | | 04'27" (+00'37") | 393 / 6811 |
| 17 | | 04'18" (+00'28") | 399 / 7210 |
| 18 | | 06'07" (+02'17") | 846 / 8057 |
| 19 | | 04'28" (+00'38") | 393 / 8451 |
| 20 | | 04'30" (+00'40") | 397 / 8849 |
| 21 | | 04'27" (+00'37") | 397 / 9246 |
| 22 | | 04'26" (+00'36") | 401 / 9648 |
| 23 | | 04'22" (+00'32") | 405 / 10053 |
| 24 | | 04'31" (+00'41") | 394 / 10447 |
| 25 | | 04'21" (+00'31") | 406 / 10854 |
| 26 | | 03'50" | 403 / 11258 |
| 27 | | 06'29" (+02'39") | 828 / 12086 |
#Hanson_Marathon_Training Week12 (巔峰期): Strength 3x3.2km
#跑前目標配速 14:08/3.2km (4:25/km, 106s/400m)+R300(800m 慢跑)
#最後完成均速 14:05/3.2km (14:13, 14:03, 13:59)(4:24/km)
14:13=4:27/km (108/107/106/106/107/106/106/104)
14:03=4:24/km (102/108/106/105/106/105/105/103)
13:59=4:22/km (105/107/106/107/106/106/106/93)
謝謝列車長忍堂，炳榮，拉拉大夥一起幫忙帶領配速!
| 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 |
10月累積里程 :
417.00 km 
Adidas Adizero Japan Boost 3 WIDE (橘黑_CM8232) 累積 :
530.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'27" | 00:04'27" |
| 2 | 04'27" | 00:08'54" |
| 3 | 04'27" | 00:13'21" |
| 4 | 05'43" | 00:19'04" |
| 5 | 04'30" | 00:23'34" |
| 6 | 04'26" | 00:28'00" |
| 7 | 04'25" | 00:32'25" |
| 8 | 05'45" | 00:38'10" |
| 9 | 04'34" | 00:42'44" |
| 10 | 04'27" | 00:47'11" |
| 11 | 04'22" | 00:51'33" |
| 12 | 05'52" | 00:57'25" |
| 12.1 | 05'34" | 00:57'54" |
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