28.0 km | 01:49:04 | 03:53/km日期: 2017-02-04 07:15 - 地點: 桃園田徑場 - 天氣: 晴 - 平均心率: 176 - 卡路里: 1613 Cal - 平均步頻: 184 - 溫度: 17°C - 濕度: 92%
Pace: 03'54" / 03'47" / 03'49" / 03'47" / 03'41" / 03'48" / 03'44" / 03'43" / 03'43" / 03'46" / 03'46" / 03'46" / 03'43" / 03'45" / 03'42" / 03'41" / 03'43" / 03'46" / 03'45" / 03'44" / 03'42" / 03'36" / 03'39" / 03'38" / 03'30" / 03'39" / 03'40" / 03'39" / 03'38" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'58" (+00'32") | 404 / 404 |
| 2 | | 03'53" (+00'27") | 413 / 818 |
| 3 | | 03'50" (+00'24") | 416 / 1234 |
| 4 | | 03'48" (+00'22") | 415 / 1650 |
| 5 | | 03'46" (+00'20") | 420 / 2070 |
| 6 | | 03'47" (+00'21") | 419 / 2489 |
| 7 | | 03'43" (+00'17") | 422 / 2912 |
| 8 | | 03'51" (+00'25") | 411 / 3323 |
| 9 | | 03'44" (+00'18") | 423 / 3747 |
| 10 | | 03'47" (+00'21") | 422 / 4170 |
| 11 | | 03'39" (+00'13") | 423 / 4593 |
| 12 | | 03'44" (+00'18") | 421 / 5015 |
| 13 | | 03'47" (+00'21") | 422 / 5437 |
| 14 | | 03'43" (+00'17") | 421 / 5858 |
| 15 | | 03'48" (+00'22") | 419 / 6278 |
| 16 | | 03'41" (+00'15") | 428 / 6706 |
| 17 | | 03'43" (+00'17") | 425 / 7132 |
| 18 | | 03'42" (+00'16") | 425 / 7557 |
| 19 | | 03'46" (+00'20") | 425 / 7982 |
| 20 | | 03'45" (+00'19") | 416 / 8399 |
| 21 | | 03'38" (+00'12") | 421 / 8820 |
| 22 | | 03'47" (+00'21") | 416 / 9237 |
| 23 | | 03'45" (+00'19") | 420 / 9657 |
| 24 | | 03'45" (+00'19") | 421 / 10078 |
| 25 | | 03'42" (+00'16") | 424 / 10502 |
| 26 | | 03'49" (+00'23") | 411 / 10914 |
| 27 | | 03'47" (+00'21") | 419 / 11333 |
| 28 | | 03'44" (+00'18") | 425 / 11758 |
| 29 | | 03'46" (+00'20") | 416 / 12175 |
| 30 | | 03'42" (+00'16") | 425 / 12600 |
| 31 | | 03'44" (+00'18") | 421 / 13021 |
| 32 | | 03'44" (+00'18") | 418 / 13440 |
| 33 | | 03'42" (+00'16") | 424 / 13865 |
| 34 | | 03'41" (+00'15") | 419 / 14285 |
| 35 | | 03'41" (+00'15") | 420 / 14705 |
| 36 | | 03'42" (+00'16") | 421 / 15127 |
| 37 | | 03'43" (+00'17") | 418 / 15545 |
| 38 | | 03'41" (+00'15") | 428 / 15974 |
| 39 | | 03'42" (+00'16") | 408 / 16382 |
| 40 | | 03'38" (+00'12") | 422 / 16805 |
| 41 | | 03'47" (+00'21") | 414 / 17219 |
| 42 | | 03'43" (+00'17") | 423 / 17643 |
| 43 | | 03'46" (+00'20") | 415 / 18058 |
| 44 | | 03'44" (+00'18") | 420 / 18479 |
| 45 | | 03'49" (+00'23") | 411 / 18890 |
| 46 | | 03'43" (+00'17") | 419 / 19310 |
| 47 | | 03'46" (+00'20") | 413 / 19724 |
| 48 | | 03'39" (+00'13") | 425 / 20149 |
| 49 | | 03'45" (+00'19") | 414 / 20564 |
| 50 | | 03'38" (+00'12") | 213 / 20777 |
| 51 | | 03'34" (+00'08") | 632 / 21409 |
| 52 | | 03'38" (+00'12") | 418 / 21827 |
| 53 | | 03'38" (+00'12") | 418 / 22246 |
| 54 | | 03'38" (+00'12") | 418 / 22665 |
| 55 | | 03'39" (+00'13") | 414 / 23079 |
| 56 | | 03'39" (+00'13") | 416 / 23496 |
| 57 | | 03'36" (+00'10") | 418 / 23914 |
| 58 | | 03'33" (+00'07") | 421 / 24336 |
| 59 | | 03'27" (+00'01") | 424 / 24761 |
| 60 | | 03'26" | 419 / 25181 |
| 61 | | 03'46" (+00'20") | 418 / 25599 |
| 62 | | 03'40" (+00'14") | 423 / 26023 |
| 63 | | 03'40" (+00'14") | 418 / 26442 |
| 64 | | 03'35" (+00'09") | 427 / 26869 |
| 65 | | 03'41" (+00'15") | 419 / 27289 |
| 66 | | 03'37" (+00'11") | 425 / 27714 |
| 67 | | 03'38" (+00'12") | 420 / 28134 |
| 68 | | 03'36" (+00'10") | 423 / 28557 |
| 69 | | 03'39" (+00'13") | 423 / 28981 |
團練成員：民泓、湧哥、志軒、Robert、憲忠大哥
課表：Easy Run(M) 20 KM @3:52~4:03
練習狀況：
01~10圈：我帶跑
11~20圈：Robert帶跑
21~30圈：我帶跑
31~40圈：湧哥帶跑
41~50圈：Robert帶跑
51~60圈：湧哥帶跑
61~70圈：自己一個人跑
心得：
渣打前最後一次M配速練習，想說獨自一個人繞50圈，我可能會沒耐心，於是就問了民泓，就約到湧哥，還在Line開了個「甜甜圈」群組，所以多了Robert、憲忠大哥兩位高手一起來練，以後繞甜甜圈應該不會找不到人了，開心！ ^^y
今天按規矩，也是帶跑10圈換人帶，起跑時只有我和民泓、Robert、憲忠大哥，剛好湧哥慢來，第11圈加入，所以我們會比湧哥早10圈結束，到了50圈，民泓和Robert先下車，看狀況我還可以跑，所以就再跟湧哥跑10圈，不過湧哥說：「92秒，我來帶。」，我就跟跟看，跟著開出去。
到了60圈後湧哥停下來，我也跑配速將到M配速，順便試試比賽後半馬身體的感覺，所以再獨跑10圈，順利結束這次的練跑，感覺還可以掌握，下週渣打馬，我比較有點信心了，希望能順利達標~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~155 | 65~79% |
| 2:M馬拉松配速區 | 155~175 | 79~89% |
| 3:T乳酸耐力區 | 175~181 | 89~92% |
| 4:A無氧耐力區 | 181~192 | 92~97.5% |
| 5:I最大耗氧區 | 192~197 | 97.5~100% |
| 最大心率為197 點此去設定最大心率 |
2月累積里程 :
423.39 km 
adidas tempo 7 m 累積 :
842.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'54" | 00:03'54" |
| 2 | 03'47" | 00:07'41" |
| 3 | 03'49" | 00:11'30" |
| 4 | 03'47" | 00:15'17" |
| 5 | 03'41" | 00:18'58" |
| 6 | 03'48" | 00:22'46" |
| 7 | 03'44" | 00:26'30" |
| 8 | 03'43" | 00:30'13" |
| 9 | 03'43" | 00:33'56" |
| 10 | 03'46" | 00:37'42" |
| 11 | 03'46" | 00:41'28" |
| 12 | 03'46" | 00:45'14" |
| 13 | 03'43" | 00:48'57" |
| 14 | 03'45" | 00:52'42" |
| 15 | 03'42" | 00:56'24" |
| 16 | 03'41" | 01:00'05" |
| 17 | 03'43" | 01:03'48" |
| 18 | 03'46" | 01:07'34" |
| 19 | 03'45" | 01:11'19" |
| 20 | 03'44" | 01:15'03" |
| 21 | 03'42" | 01:18'45" |
| 22 | 03'36" | 01:22'21" |
| 23 | 03'39" | 01:26'00" |
| 24 | 03'38" | 01:29'38" |
| 25 | 03'30" | 01:33'08" |
| 26 | 03'39" | 01:36'47" |
| 27 | 03'40" | 01:40'27" |
| 28 | 03'39" | 01:44'06" |
| 29 | 03'38" | 01:47'44" |
| 29.4 | 03'15" | 01:49'04" |
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