21.7 km | 02:30:56 | 06:57/km日期: 2017-03-03 15:26 - 總爬升: 174 m - 地點: 新店河濱 - 天氣: 好 - 平均心率: 134 - 卡路里: 1037 Cal - 平均步頻: 176 - 溫度: 23°C - 濕度: 52%
Pace: 06'34" / 06'39" / 06'56" / 06'24" / 06'52" / 07'06" / 07'02" / 06'53" / 06'59" / 07'17" / 07'06" / 07'09" / 06'58" / 06'51" / 06'48" / 06'55" / 08'58" / 06'56" / 07'07" / 07'30" / 07'18" / 07'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'33" (+00'10") | 1000 / 1000 |
| 2 | | 06'39" (+00'16") | 1000 / 2000 |
| 3 | | 06'55" (+00'32") | 1000 / 3000 |
| 4 | | 06'23" | 1000 / 4000 |
| 5 | | 06'51" (+00'28") | 1000 / 5000 |
| 6 | | 07'06" (+00'43") | 1000 / 6000 |
| 7 | | 07'01" (+00'38") | 1000 / 7000 |
| 8 | | 06'53" (+00'30") | 1000 / 8000 |
| 9 | | 06'59" (+00'36") | 1000 / 9000 |
| 10 | | 07'17" (+00'54") | 1000 / 10000 |
| 11 | | 07'05" (+00'42") | 1000 / 11000 |
| 12 | | 07'09" (+00'46") | 1000 / 12000 |
| 13 | | 06'57" (+00'34") | 1000 / 13000 |
| 14 | | 06'51" (+00'28") | 1000 / 14000 |
| 15 | | 06'48" (+00'25") | 1000 / 15000 |
| 16 | | 06'54" (+00'31") | 1000 / 16000 |
| 17 | | 06'46" (+00'23") | 1000 / 17000 |
| 18 | | 06'55" (+00'32") | 1000 / 18000 |
| 19 | | 07'06" (+00'43") | 1000 / 19000 |
| 20 | | 07'30" (+01'07") | 1000 / 20000 |
| 21 | | 07'18" (+00'55") | 1000 / 21000 |
| 22 | | 07'14" (+00'51") | 668 / 21668 |
LSD恢復跑～2小時半慢慢凸
在同樣步頻下LSD訓練應該用時間來訓練，因為同樣時間產生相同步數，也才能達成設定要的肌耐力訓練量，若想提高跑速應該以提高最大攝氧量訓練為主，也就是間歇訓練或5000公尺乳酸閥值訓練，其他配速跑，節奏跑只是讓自己適應比賽時調整跑感
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
3月累積里程 :
201.05 km 
Mizumo wave 18 累積 :
2173.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'34" | 00:06'34" |
| 2 | 06'39" | 00:13'13" |
| 3 | 06'56" | 00:20'09" |
| 4 | 06'24" | 00:26'33" |
| 5 | 06'52" | 00:33'25" |
| 6 | 07'06" | 00:40'31" |
| 7 | 07'02" | 00:47'33" |
| 8 | 06'53" | 00:54'26" |
| 9 | 06'59" | 01:01'25" |
| 10 | 07'17" | 01:08'42" |
| 11 | 07'06" | 01:15'48" |
| 12 | 07'09" | 01:22'57" |
| 13 | 06'58" | 01:29'55" |
| 14 | 06'51" | 01:36'46" |
| 15 | 06'48" | 01:43'34" |
| 16 | 06'55" | 01:50'29" |
| 17 | 08'58" | 01:59'27" |
| 18 | 06'56" | 02:06'23" |
| 19 | 07'07" | 02:13'30" |
| 20 | 07'30" | 02:21'00" |
| 21 | 07'18" | 02:28'18" |
| 21.7 | 07'15" | 02:33'09" |
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