30.0 km | 02:41:18 | 05:22/km日期: 2017-03-14 15:16 - 地點: 高雄大學 - 天氣: 熱 - 平均心率: 145 - 卡路里: 1660 Cal - 平均步頻: 186 - 溫度: 24°C - 濕度: 77%
Pace: 05'41" / 05'23" / 05'30" / 05'19" / 05'10" / 05'12" / 05'16" / 05'14" / 05'15" / 05'20" / 06'23" / 05'06" / 04'58" / 05'11" / 05'09" / 05'23" / 05'34" / 05'35" / 05'34" / 05'33" / 05'34" / 05'56" / 05'36" / 05'37" / 05'28" / 05'23" / 06'43" / 05'16" / 05'17" / 05'11" / 04'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'41" (+00'42") | 1000 / 1000 |
| 2 | | 05'23" (+00'24") | 1000 / 2000 |
| 3 | | 05'29" (+00'30") | 1000 / 3000 |
| 4 | | 05'18" (+00'19") | 1000 / 4000 |
| 5 | | 05'08" (+00'09") | 1000 / 5000 |
| 6 | | 05'11" (+00'12") | 1000 / 6000 |
| 7 | | 05'15" (+00'16") | 1000 / 7000 |
| 8 | | 05'13" (+00'14") | 1000 / 8000 |
| 9 | | 05'14" (+00'15") | 1000 / 9000 |
| 10 | | 05'20" (+00'21") | 1000 / 10000 |
| 11 | | 05'16" (+00'17") | 1000 / 11000 |
| 12 | | 04'59" | 1000 / 12000 |
| 13 | | 05'04" (+00'05") | 1000 / 13000 |
| 14 | | 05'11" (+00'12") | 1000 / 14000 |
| 15 | | 05'09" (+00'10") | 1000 / 15000 |
| 16 | | 05'22" (+00'23") | 1000 / 16000 |
| 17 | | 05'34" (+00'35") | 1000 / 17000 |
| 18 | | 05'34" (+00'35") | 1000 / 18000 |
| 19 | | 05'33" (+00'34") | 1000 / 19000 |
| 20 | | 05'33" (+00'34") | 1000 / 20000 |
| 21 | | 05'34" (+00'35") | 1000 / 21000 |
| 22 | | 05'36" (+00'37") | 1000 / 22000 |
| 23 | | 05'35" (+00'36") | 1000 / 23000 |
| 24 | | 05'36" (+00'37") | 1000 / 24000 |
| 25 | | 05'28" (+00'29") | 1000 / 25000 |
| 26 | | 05'22" (+00'23") | 1000 / 26000 |
| 27 | | 05'31" (+00'32") | 1000 / 27000 |
| 28 | | 05'15" (+00'16") | 1000 / 28000 |
| 29 | | 05'16" (+00'17") | 1000 / 29000 |
| 30 | | 05'11" (+00'12") | 1000 / 30000 |
| 31 | | 05'16" (+00'17") | 36 / 30036 |
下午耐熱訓練。前15K自己聽音樂獨跑，後15K和串哥、阿豪及另外兩位教授一起喇賽羞鹹跑。因為肩膀的傷一直不能完全痊癒，今天試著學名古屋女子馬總二的忍者跑法，肩膀放鬆的跑，跑起來感覺還不錯！
| 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 |
3月累積里程 :
300.03 km 
adidas adizero feather 4 m 累積 :
383.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'41" | 00:05'41" |
| 2 | 05'23" | 00:11'04" |
| 3 | 05'30" | 00:16'34" |
| 4 | 05'19" | 00:21'53" |
| 5 | 05'10" | 00:27'03" |
| 6 | 05'12" | 00:32'15" |
| 7 | 05'16" | 00:37'31" |
| 8 | 05'14" | 00:42'45" |
| 9 | 05'15" | 00:48'00" |
| 10 | 05'20" | 00:53'20" |
| 11 | 06'23" | 00:59'43" |
| 12 | 05'06" | 01:04'49" |
| 13 | 04'58" | 01:09'47" |
| 14 | 05'11" | 01:14'58" |
| 15 | 05'09" | 01:20'07" |
| 16 | 05'23" | 01:25'30" |
| 17 | 05'34" | 01:31'04" |
| 18 | 05'35" | 01:36'39" |
| 19 | 05'34" | 01:42'13" |
| 20 | 05'33" | 01:47'46" |
| 21 | 05'34" | 01:53'20" |
| 22 | 05'56" | 01:59'16" |
| 23 | 05'36" | 02:04'52" |
| 24 | 05'37" | 02:10'29" |
| 25 | 05'28" | 02:15'57" |
| 26 | 05'23" | 02:21'20" |
| 27 | 06'43" | 02:28'03" |
| 28 | 05'16" | 02:33'19" |
| 29 | 05'17" | 02:38'36" |
| 30 | 05'11" | 02:43'47" |
| 30.0 | 05'04" | 02:43'58" |
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