31.2 km | 03:33:09 | 06:50/km日期: 2013-01-12 11:10 - 地點: 彩虹河濱 - 天氣: 雨天 - 平均心率: 148 - 卡路里: 1600 Cal - 溫度: 19°C - 濕度: 88%
Pace: 06'51" / 07'02" / 06'58" / 07'01" / 07'35" / 06'58" / 06'59" / 06'40" / 07'02" / 06'36" / 08'02" / 07'12" / 06'43" / 07'14" / 06'23" / 06'36" / 06'50" / 06'30" / 06'26" / 07'08" / 06'21" / 06'31" / 06'25" / 06'24" / 07'02" / 06'14" / 06'39" / 06'35" / 06'34" / 07'25" / 06'54" / 07'02" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'50" (+00'32") | 1001 / 1001 |
| 2 | | 07'00" (+00'42") | 1007 / 2009 |
| 3 | | 06'59" (+00'41") | 1001 / 3010 |
| 4 | | 07'01" (+00'43") | 1004 / 4015 |
| 5 | | 07'33" (+01'15") | 1007 / 5023 |
| 6 | | 06'58" (+00'40") | 1005 / 6028 |
| 7 | | 06'56" (+00'38") | 1012 / 7041 |
| 8 | | 06'41" (+00'23") | 1002 / 8043 |
| 9 | | 07'01" (+00'43") | 1007 / 9050 |
| 10 | | 06'35" (+00'17") | 991 / 10042 |
| 11 | | 08'05" (+01'47") | 1006 / 11048 |
| 12 | | 07'08" (+00'50") | 999 / 12048 |
| 13 | | 06'39" (+00'21") | 1015 / 13064 |
| 14 | | 07'19" (+01'01") | 1008 / 14072 |
| 15 | | 06'19" (+00'01") | 1008 / 15080 |
| 16 | | 06'38" (+00'20") | 1001 / 16082 |
| 17 | | 06'51" (+00'33") | 997 / 17080 |
| 18 | | 06'27" (+00'09") | 1009 / 18089 |
| 19 | | 06'26" (+00'08") | 1002 / 19091 |
| 20 | | 07'05" (+00'47") | 1006 / 20098 |
| 21 | | 06'22" (+00'04") | 1000 / 21098 |
| 22 | | 06'30" (+00'12") | 998 / 22097 |
| 23 | | 06'25" (+00'07") | 1006 / 23103 |
| 24 | | 06'24" (+00'06") | 995 / 24099 |
| 25 | | 06'57" (+00'39") | 1000 / 25100 |
| 26 | | 06'18" | 997 / 26097 |
| 27 | | 06'39" (+00'21") | 1007 / 27105 |
| 28 | | 06'35" (+00'17") | 1004 / 28109 |
| 29 | | 06'31" (+00'13") | 995 / 29104 |
| 30 | | 07'26" (+01'08") | 1008 / 30113 |
| 31 | | 06'57" (+00'39") | 1011 / 31124 |
離東京馬只剩一個多月，週六下雨但想到可練長程LSD的週末不多了(為何週末常壞天氣呢？)，還是跑了LSD 31K，這是目前跑過最多里程(感動)，但花了超超長420總時間實＂跑＂333，每2.5K休息拉筋喝水就快50分鐘哈！前15K雨好大呦！衣服增重不少挺難跑，幸好後來有轉小才跑得下去。消耗了快2000卡跑完補了一頓大塊牛排滿足呀！
| 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 |
1月累積里程 :
202.39 km 
Adidas adizero tempo 5 w 累積 :
689.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'51" | 00:06'51" |
| 2 | 07'02" | 00:13'53" |
| 3 | 06'58" | 00:20'51" |
| 4 | 07'01" | 00:27'52" |
| 5 | 07'35" | 00:35'27" |
| 6 | 06'58" | 00:42'25" |
| 7 | 06'59" | 00:49'24" |
| 8 | 06'40" | 00:56'04" |
| 9 | 07'02" | 01:03'06" |
| 10 | 06'36" | 01:09'42" |
| 11 | 08'02" | 01:17'44" |
| 12 | 07'12" | 01:24'56" |
| 13 | 06'43" | 01:31'39" |
| 14 | 07'14" | 01:38'53" |
| 15 | 06'23" | 01:45'16" |
| 16 | 06'36" | 01:51'52" |
| 17 | 06'50" | 01:58'42" |
| 18 | 06'30" | 02:05'12" |
| 19 | 06'26" | 02:11'38" |
| 20 | 07'08" | 02:18'46" |
| 21 | 06'21" | 02:25'07" |
| 22 | 06'31" | 02:31'38" |
| 23 | 06'25" | 02:38'03" |
| 24 | 06'24" | 02:44'27" |
| 25 | 07'02" | 02:51'29" |
| 26 | 06'14" | 02:57'43" |
| 27 | 06'39" | 03:04'22" |
| 28 | 06'35" | 03:10'57" |
| 29 | 06'34" | 03:17'31" |
| 30 | 07'25" | 03:24'56" |
| 31 | 06'54" | 03:31'50" |
| 31.2 | 07'01" | 03:33'09" |
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