32.9 km | 03:33:09 | 06:29/km日期: 2017-03-05 04:40 - 總爬升: 469 m - 地點: 霄裡溪畔 楊梅 - 天氣: 晴 - 平均心率: 134 - 卡路里: 2011 Cal - 溫度: 17°C - 濕度: 87%
Pace: 06'33" / 06'29" / 05'41" / 06'08" / 06'22" / 06'25" / 06'34" / 06'27" / 06'42" / 06'19" / 06'27" / 06'40" / 06'40" / 07'21" / 08'08" / 06'19" / 05'30" / 05'41" / 05'55" / 08'44" / 06'46" / 06'25" / 07'16" / 06'41" / 06'24" / 07'49" / 05'24" / 05'45" / 05'55" / 05'55" / 06'03" / 06'19" / 06'17" /
LSD 主要是要練山路
跑竹71往楊梅的坡
同樣穿插三次的1~2分鐘伸展
也努力控制心率在140(平) 150(坡)的範圍
30K後下坡完回平路 感到腳力不足了
沿途水田裡新插的秧苗
讓人覺得春天來了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~143 | 65~79% |
| 2:M馬拉松配速區 | 143~161 | 79~89% |
| 3:T乳酸耐力區 | 161~167 | 89~92% |
| 4:A無氧耐力區 | 167~177 | 92~97.5% |
| 5:I最大耗氧區 | 177~182 | 97.5~100% |
| 最大心率為182 點此去設定最大心率 |
3月累積里程 :
285.08 km 
asics TARTHER-Japan 累積 :
1008.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'33" | 00:06'33" |
| 2 | 06'29" | 00:13'02" |
| 3 | 05'41" | 00:18'43" |
| 4 | 06'08" | 00:24'51" |
| 5 | 06'22" | 00:31'13" |
| 6 | 06'25" | 00:37'38" |
| 7 | 06'34" | 00:44'12" |
| 8 | 06'27" | 00:50'39" |
| 9 | 06'42" | 00:57'21" |
| 10 | 06'19" | 01:03'40" |
| 11 | 06'27" | 01:10'07" |
| 12 | 06'40" | 01:16'47" |
| 13 | 06'40" | 01:23'27" |
| 14 | 07'21" | 01:30'48" |
| 15 | 08'08" | 01:38'56" |
| 16 | 06'19" | 01:45'15" |
| 17 | 05'30" | 01:50'45" |
| 18 | 05'41" | 01:56'26" |
| 19 | 05'55" | 02:02'21" |
| 20 | 08'44" | 02:11'05" |
| 21 | 06'46" | 02:17'51" |
| 22 | 06'25" | 02:24'16" |
| 23 | 07'16" | 02:31'32" |
| 24 | 06'41" | 02:38'13" |
| 25 | 06'24" | 02:44'37" |
| 26 | 07'49" | 02:52'26" |
| 27 | 05'24" | 02:57'50" |
| 28 | 05'45" | 03:03'35" |
| 29 | 05'55" | 03:09'30" |
| 30 | 05'55" | 03:15'25" |
| 31 | 06'03" | 03:21'28" |
| 32 | 06'19" | 03:27'47" |
| 32.9 | 06'17" | 03:33'09" |
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