21.1 km | 01:43:53 | 04:55/km日期: 2015-03-05 21:34 - 地點: 甜甜圈 - 天氣: 雨後空氣好 - 平均心率: 153 - 卡路里: 1083 Cal - 溫度: 17°C - 濕度: 74%
Pace: 04'56" / 04'57" / 04'46" / 04'43" / 04'58" / 05'10" / 04'50" / 04'52" / 04'51" / 04'54" / 05'17" / 04'57" / 04'56" / 04'50" / 05'00" / 05'34" / 04'49" / 04'46" / 04'46" / 04'43" / 04'46" / 04'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'56" (+00'14") | 1000 / 1000 |
| 2 | | 04'57" (+00'15") | 1000 / 2000 |
| 3 | | 04'45" (+00'03") | 1000 / 3000 |
| 4 | | 04'43" (+00'01") | 1000 / 4000 |
| 5 | | 04'57" (+00'15") | 1000 / 5000 |
| 6 | | 05'09" (+00'27") | 1000 / 6000 |
| 7 | | 04'50" (+00'08") | 1000 / 7000 |
| 8 | | 04'51" (+00'09") | 1000 / 8000 |
| 9 | | 04'51" (+00'09") | 1000 / 9000 |
| 10 | | 04'53" (+00'11") | 1000 / 10000 |
| 11 | | 05'16" (+00'34") | 1000 / 11000 |
| 12 | | 04'57" (+00'15") | 1000 / 12000 |
| 13 | | 04'55" (+00'13") | 1000 / 13000 |
| 14 | | 04'50" (+00'08") | 1000 / 14000 |
| 15 | | 05'00" (+00'18") | 1000 / 15000 |
| 16 | | 05'33" (+00'51") | 1000 / 16000 |
| 17 | | 04'48" (+00'06") | 1000 / 17000 |
| 18 | | 04'46" (+00'04") | 1000 / 18000 |
| 19 | | 04'45" (+00'03") | 1000 / 19000 |
| 20 | | 04'42" | 1000 / 20000 |
| 21 | | 04'46" (+00'04") | 1000 / 21000 |
| 22 | | 04'50" (+00'08") | 109 / 21109 |
今天設定的目標：5分速來破個人半馬PB~
全程配速都盡可能的配在4:50左右好讓補水的時間可以拉長些不用追進度~
下一堂課30k預計(希望)配速5:10來完成~
也是萬金石馬的模擬跑~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
3月累積里程 :
181.64 km 
saucony VIRRATA 2 累積 :
877.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'56" | 00:04'56" |
| 2 | 04'57" | 00:09'53" |
| 3 | 04'46" | 00:14'39" |
| 4 | 04'43" | 00:19'22" |
| 5 | 04'58" | 00:24'20" |
| 6 | 05'10" | 00:29'30" |
| 7 | 04'50" | 00:34'20" |
| 8 | 04'52" | 00:39'12" |
| 9 | 04'51" | 00:44'03" |
| 10 | 04'54" | 00:48'57" |
| 11 | 05'17" | 00:54'14" |
| 12 | 04'57" | 00:59'11" |
| 13 | 04'56" | 01:04'07" |
| 14 | 04'50" | 01:08'57" |
| 15 | 05'00" | 01:13'57" |
| 16 | 05'34" | 01:19'31" |
| 17 | 04'49" | 01:24'20" |
| 18 | 04'46" | 01:29'06" |
| 19 | 04'46" | 01:33'52" |
| 20 | 04'43" | 01:38'35" |
| 21 | 04'46" | 01:43'21" |
| 21.1 | 04'52" | 01:43'53" |
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