25.1 km | 02:37:16 | 06:16/km日期: 2015-03-08 07:19 - 地點: 彩虹河濱LSD - 平均心率: 156 - 卡路里: 1241 Cal - 溫度: 17°C - 濕度: 74%
Pace: 06'04" / 05'51" / 05'52" / 05'53" / 06'00" / 06'58" / 05'54" / 05'53" / 05'45" / 06'58" / 05'44" / 05'50" / 05'59" / 05'45" / 05'56" / 08'37" / 06'12" / 06'09" / 06'04" / 08'29" / 06'05" / 06'02" / 06'24" / 06'14" / 06'15" / 06'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'04" (+00'20") | 1000 / 1000 |
| 2 | | 05'50" (+00'06") | 1000 / 2000 |
| 3 | | 05'52" (+00'08") | 1000 / 3000 |
| 4 | | 05'52" (+00'08") | 1000 / 4000 |
| 5 | | 05'59" (+00'15") | 1000 / 5000 |
| 6 | | 06'58" (+01'14") | 1000 / 6000 |
| 7 | | 05'53" (+00'09") | 1000 / 7000 |
| 8 | | 05'52" (+00'08") | 1000 / 8000 |
| 9 | | 05'45" (+00'01") | 1000 / 9000 |
| 10 | | 06'58" (+01'14") | 1000 / 10000 |
| 11 | | 05'44" | 1000 / 11000 |
| 12 | | 05'49" (+00'05") | 1000 / 12000 |
| 13 | | 05'59" (+00'15") | 1000 / 13000 |
| 14 | | 05'44" | 1000 / 14000 |
| 15 | | 05'55" (+00'11") | 1000 / 15000 |
| 16 | | 08'37" (+02'53") | 1000 / 16000 |
| 17 | | 06'12" (+00'28") | 1000 / 17000 |
| 18 | | 06'09" (+00'25") | 1000 / 18000 |
| 19 | | 06'02" (+00'18") | 1000 / 19000 |
| 20 | | 08'28" (+02'44") | 1000 / 20000 |
| 21 | | 06'04" (+00'20") | 1000 / 21000 |
| 22 | | 06'02" (+00'18") | 1000 / 22000 |
| 23 | | 06'24" (+00'40") | 1000 / 23000 |
| 24 | | 06'13" (+00'29") | 1000 / 24000 |
| 25 | | 06'14" (+00'30") | 1000 / 25000 |
| 26 | | 06'20" (+00'36") | 65 / 25065 |
為3/22萬金石全馬前的最後一次LSD練習~
但.....
週四進化班的馬克操餘威仍在，今天腳重跑不大動，原先計劃要30k只好減少5k提前陣亡，太陽10k後漸大也難怪體力耗損大@@
每5K休息和喝水一次, 10K補一包能量包. 15K補一包BCAA粉.
15K和20K的休息已明顯拉長增加拉筋時間.
本來20K就想停腳了, 看太陽不見就又逼自己再跑起來, 但太陽又出來了, 於是25K就收山!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
3月累積里程 :
179.01 km 
Mizuno wave spacer dyna 累積 :
475.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'04" | 00:06'04" |
| 2 | 05'51" | 00:11'55" |
| 3 | 05'52" | 00:17'47" |
| 4 | 05'53" | 00:23'40" |
| 5 | 06'00" | 00:29'40" |
| 6 | 06'58" | 00:36'38" |
| 7 | 05'54" | 00:42'32" |
| 8 | 05'53" | 00:48'25" |
| 9 | 05'45" | 00:54'10" |
| 10 | 06'58" | 01:01'08" |
| 11 | 05'44" | 01:06'52" |
| 12 | 05'50" | 01:12'42" |
| 13 | 05'59" | 01:18'41" |
| 14 | 05'45" | 01:24'26" |
| 15 | 05'56" | 01:30'22" |
| 16 | 08'37" | 01:38'59" |
| 17 | 06'12" | 01:45'11" |
| 18 | 06'09" | 01:51'20" |
| 19 | 06'04" | 01:57'24" |
| 20 | 08'29" | 02:05'53" |
| 21 | 06'05" | 02:11'58" |
| 22 | 06'02" | 02:18'00" |
| 23 | 06'24" | 02:24'24" |
| 24 | 06'14" | 02:30'38" |
| 25 | 06'15" | 02:36'53" |
| 25.1 | 06'20" | 02:37'18" |
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