32.3 km | 04:05:19 | 07:36/km日期: 2013-01-19 09:31 - 地點: 板橋-景美 - 天氣: Sunny and a bit hot - 平均心率: 144 - 卡路里: 1655 Cal - 溫度: 16°C - 濕度: 72%
Pace: 07'28" / 07'36" / 13'44" / 07'24" / 08'02" / 07'22" / 07'18" / 07'16" / 07'05" / 10'34" / 06'54" / 06'50" / 06'36" / 02'13" / 06'57" / 07'06" / 09'50" / 07'58" / 07'39" / 07'47" / 07'06" / 08'57" / 07'16" / 06'55" / 07'07" / 07'15" / 09'01" / 06'38" / 07'05" / 07'17" / 07'53" / 07'29" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'27" (+05'23") | 1009 / 1009 |
| 2 | | 07'35" (+05'31") | 1010 / 2020 |
| 3 | | 13'39" (+11'35") | 1007 / 3028 |
| 4 | | 07'23" (+05'19") | 1001 / 4029 |
| 5 | | 07'58" (+05'54") | 1007 / 5036 |
| 6 | | 07'26" (+05'22") | 1012 / 6049 |
| 7 | | 07'17" (+05'13") | 1011 / 7060 |
| 8 | | 07'15" (+05'11") | 1004 / 8065 |
| 9 | | 07'05" (+05'01") | 1003 / 9069 |
| 10 | | 10'33" (+08'29") | 1007 / 10077 |
| 11 | | 06'53" (+04'49") | 999 / 11076 |
| 12 | | 06'48" (+04'44") | 1005 / 12081 |
| 13 | | 10'24" (+08'20") | 571 / 12653 |
| 14 | | 02'04" | 1441 / 14094 |
| 15 | | 06'55" (+04'51") | 1004 / 15098 |
| 16 | | 07'04" (+05'00") | 1011 / 16109 |
| 17 | | 09'59" (+07'55") | 1016 / 17125 |
| 18 | | 07'52" (+05'48") | 1008 / 18134 |
| 19 | | 07'38" (+05'34") | 1006 / 19141 |
| 20 | | 07'42" (+05'38") | 1004 / 20145 |
| 21 | | 07'09" (+05'05") | 1012 / 21157 |
| 22 | | 08'54" (+06'50") | 1002 / 22159 |
| 23 | | 07'12" (+05'08") | 997 / 23157 |
| 24 | | 06'56" (+04'52") | 1002 / 24160 |
| 25 | | 07'06" (+05'02") | 1005 / 25166 |
| 26 | | 07'20" (+05'16") | 1008 / 26175 |
| 27 | | 08'49" (+06'45") | 1011 / 27186 |
| 28 | | 06'43" (+04'39") | 1008 / 28195 |
| 29 | | 07'10" (+05'06") | 1006 / 29202 |
| 30 | | 07'05" (+05'01") | 1011 / 30213 |
| 31 | | 07'57" (+05'53") | 998 / 31212 |
| 32 | | 07'27" (+05'23") | 1008 / 32220 |
第二次的30K+長程LSD~~
比第一次的30K還要輕鬆些, 髖關節第1次跑到後來會有感, 第2次完全沒有不適, 腳也沒第一次跑沉重, 看來有進步一些了. 這週六會再進行第3次30K+ LSD, 也會是最後一次, 接下來就會進行減量以應戰東京初馬!
| 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 | 07'28" | 00:07'28" |
| 2 | 07'36" | 00:15'04" |
| 3 | 13'44" | 00:28'48" |
| 4 | 07'24" | 00:36'12" |
| 5 | 08'02" | 00:44'14" |
| 6 | 07'22" | 00:51'36" |
| 7 | 07'18" | 00:58'54" |
| 8 | 07'16" | 01:06'10" |
| 9 | 07'05" | 01:13'15" |
| 10 | 10'34" | 01:23'49" |
| 11 | 06'54" | 01:30'43" |
| 12 | 06'50" | 01:37'33" |
| 13 | 06'36" | 01:44'09" |
| 14 | 02'13" | 01:46'22" |
| 15 | 06'57" | 01:53'19" |
| 16 | 07'06" | 02:00'25" |
| 17 | 09'50" | 02:10'15" |
| 18 | 07'58" | 02:18'13" |
| 19 | 07'39" | 02:25'52" |
| 20 | 07'47" | 02:33'39" |
| 21 | 07'06" | 02:40'45" |
| 22 | 08'57" | 02:49'42" |
| 23 | 07'16" | 02:56'58" |
| 24 | 06'55" | 03:03'53" |
| 25 | 07'07" | 03:11'00" |
| 26 | 07'15" | 03:18'15" |
| 27 | 09'01" | 03:27'16" |
| 28 | 06'38" | 03:33'54" |
| 29 | 07'05" | 03:40'59" |
| 30 | 07'17" | 03:48'16" |
| 31 | 07'53" | 03:56'09" |
| 32 | 07'29" | 04:03'38" |
| 32.3 | 06'39" | 04:05'19" |
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