28.3 km | 02:31:20 | 05:20/km日期: 2021-04-03 06:02 - 地點: 板橋蘆洲 - 天氣: 多雲涼爽 - 平均心率: 153 - 卡路里: 1529 Cal - 平均步頻: 174 - 溫度: 24°C - 濕度: 87% - PM2.5: 良好(28)
Pace: 05'59" / 06'15" / 05'40" / 05'30" / 05'23" / 05'22" / 05'17" / 05'17" / 05'16" / 05'07" / 08'26" / 05'19" / 05'22" / 05'15" / 05'03" / 05'06" / 04'59" / 05'02" / 05'11" / 05'08" / 05'38" / 06'53" / 09'56" / 04'57" / 05'07" / 04'54" / 05'22" / 04'51" / 06'34" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'53" (+01'03") | 1000 / 1000 |
| 2 | | 06'15" (+01'25") | 1000 / 2000 |
| 3 | | 05'39" (+00'49") | 1000 / 3000 |
| 4 | | 05'30" (+00'40") | 1000 / 4000 |
| 5 | | 05'22" (+00'32") | 1000 / 5000 |
| 6 | | 05'22" (+00'32") | 1000 / 6000 |
| 7 | | 05'16" (+00'26") | 1000 / 7000 |
| 8 | | 05'17" (+00'27") | 1000 / 8000 |
| 9 | | 05'15" (+00'25") | 1000 / 9000 |
| 10 | | 05'06" (+00'16") | 1000 / 10000 |
| 11 | | 05'21" (+00'31") | 1000 / 11000 |
| 12 | | 05'19" (+00'29") | 1000 / 12000 |
| 13 | | 05'21" (+00'31") | 1000 / 13000 |
| 14 | | 05'14" (+00'24") | 1000 / 14000 |
| 15 | | 05'03" (+00'13") | 1000 / 15000 |
| 16 | | 05'05" (+00'15") | 1000 / 16000 |
| 17 | | 04'59" (+00'09") | 1000 / 17000 |
| 18 | | 05'02" (+00'12") | 1000 / 18000 |
| 19 | | 05'10" (+00'20") | 1000 / 19000 |
| 20 | | 05'08" (+00'18") | 1000 / 20000 |
| 21 | | 05'37" (+00'47") | 1000 / 21000 |
| 22 | | 06'19" (+01'29") | 1000 / 22000 |
| 23 | | 05'38" (+00'48") | 1000 / 23000 |
| 24 | | 04'57" (+00'07") | 1000 / 24000 |
| 25 | | 05'06" (+00'16") | 1000 / 25000 |
| 26 | | 04'54" (+00'04") | 1000 / 26000 |
| 27 | | 05'21" (+00'31") | 1000 / 27000 |
| 28 | | 04'50" | 1000 / 28000 |
| 29 | | 05'09" (+00'19") | 344 / 28344 |
LSD
今晨與跑友一起跑長距離，從板二附近起跑，上新月橋後下到對岸開始往北跑。整體沒有配速限制，照大家的速度輕鬆的跑。直到7K後才越跑順暢，10K稍做休息後再往前跑3K便自行折返。來到二重疏洪公園開始鬼打牆在棒球場內繞圈，多跑了2K，終於找到回程路線。後段有感覺腿後開始痠，不過還是在耐受程度內，不知重訓是否提高耐受性。最終以多跑2K的28K完成長距離訓練。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 134~163 | 65~79% |
| 2:M馬拉松配速區 | 163~184 | 79~89% |
| 3:T乳酸耐力區 | 184~190 | 89~92% |
| 4:A無氧耐力區 | 190~201 | 92~97.5% |
| 5:I最大耗氧區 | 201~207 | 97.5~100% |
| 最大心率為207 點此去設定最大心率 |
4月累積里程 :
176.77 km 
NIKE Zoom Fly 累積 :
5162.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'59" | 00:05'59" |
| 2 | 06'15" | 00:12'14" |
| 3 | 05'40" | 00:17'54" |
| 4 | 05'30" | 00:23'24" |
| 5 | 05'23" | 00:28'47" |
| 6 | 05'22" | 00:34'09" |
| 7 | 05'17" | 00:39'26" |
| 8 | 05'17" | 00:44'43" |
| 9 | 05'16" | 00:49'59" |
| 10 | 05'07" | 00:55'06" |
| 11 | 08'26" | 01:03'32" |
| 12 | 05'19" | 01:08'51" |
| 13 | 05'22" | 01:14'13" |
| 14 | 05'15" | 01:19'28" |
| 15 | 05'03" | 01:24'31" |
| 16 | 05'06" | 01:29'37" |
| 17 | 04'59" | 01:34'36" |
| 18 | 05'02" | 01:39'38" |
| 19 | 05'11" | 01:44'49" |
| 20 | 05'08" | 01:49'57" |
| 21 | 05'38" | 01:55'35" |
| 22 | 06'53" | 02:02'28" |
| 23 | 09'56" | 02:12'24" |
| 24 | 04'57" | 02:17'21" |
| 25 | 05'07" | 02:22'28" |
| 26 | 04'54" | 02:27'22" |
| 27 | 05'22" | 02:32'44" |
| 28 | 04'51" | 02:37'35" |
| 28.3 | 06'28" | 02:39'49" |
展開計圈分析
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