21.1 km | 01:31:14 | 04:19/km日期: 2017-03-11 15:54 - 地點: 景美橋-萬板大橋-景美溪橋南側 - 天氣: 晴 - 平均心率: 155 - 卡路里: 1197 Cal - 平均步頻: 154 - 溫度: 23°C - 濕度: 65%
Pace: 04'20" / 04'36" / 05'01" / 04'15" / 04'15" / 04'15" / 04'10" / 04'07" / 04'11" / 04'18" / 04'16" / 04'15" / 04'22" / 04'27" / 04'22" / 04'28" / 04'23" / 04'29" / 04'18" / 04'28" / 04'26" / 04'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'19" (+00'12") | 1000 / 1000 |
| 2 | | 04'19" (+00'12") | 1000 / 2000 |
| 3 | | 04'21" (+00'14") | 1000 / 3000 |
| 4 | | 04'15" (+00'08") | 1000 / 4000 |
| 5 | | 04'15" (+00'08") | 1000 / 5000 |
| 6 | | 04'13" (+00'06") | 1000 / 6000 |
| 7 | | 04'09" (+00'02") | 1000 / 7000 |
| 8 | | 04'07" | 1000 / 8000 |
| 9 | | 04'10" (+00'03") | 1000 / 9000 |
| 10 | | 04'17" (+00'10") | 1000 / 10000 |
| 11 | | 04'16" (+00'09") | 1000 / 11000 |
| 12 | | 04'14" (+00'07") | 1000 / 12000 |
| 13 | | 04'22" (+00'15") | 1000 / 13000 |
| 14 | | 04'26" (+00'19") | 1000 / 14000 |
| 15 | | 04'22" (+00'15") | 1000 / 15000 |
| 16 | | 04'28" (+00'21") | 1000 / 16000 |
| 17 | | 04'23" (+00'16") | 1000 / 17000 |
| 18 | | 04'28" (+00'21") | 1000 / 18000 |
| 19 | | 04'18" (+00'11") | 1000 / 19000 |
| 20 | | 04'28" (+00'21") | 1000 / 20000 |
| 21 | | 04'26" (+00'19") | 1000 / 21000 |
| 22 | | 04'22" (+00'15") | 105 / 21105 |
趁今天天氣晴，來半馬自主訓練，離上次已經快兩週了。昨天擔任助教帶學員跑間歇，今天半馬LFD又比上次再快2分鐘(1:31"14)，有練間歇真的有差!!
只是剛開始1.1K右腳鞋帶鬆了，暫停15秒綁鞋帶，2.4K換左較鞋帶有點鬆，且心室又跳太快，暫停40秒。綁好後去成就一直維持在4:15/KM配速左右，甚至馬場町到光復橋還能4:10/KM內。在中正橋前遇到陽光團的 Eason Yen 他們。萬板大橋下折返後回程有逆風，但到華中橋還能維持在4:15/KM上下，只是華中橋開始貼近新店溪逆風加大，掉速到4:25/KM。只有福和河濱到往新店叉路逆風減小才能加快到4:20/KM內。但一轉進景美溪還是敵不過景美溪、上河圖那段的逆風，掉速到4:25~4:28/KM。不過比上次跑半馬最慢掉到4:38/KM，已經進步不少了，還能守在4:30/KM內!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~154 | 65~79% |
| 2:M馬拉松配速區 | 154~173 | 79~89% |
| 3:T乳酸耐力區 | 173~179 | 89~92% |
| 4:A無氧耐力區 | 179~190 | 92~97.5% |
| 5:I最大耗氧區 | 190~195 | 97.5~100% |
| 最大心率為195 點此去設定最大心率 |
3月累積里程 :
231.27 km 
adidas adizero adios 2 Wide 累積 :
3044.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'20" | 00:04'20" |
| 2 | 04'36" | 00:08'56" |
| 3 | 05'01" | 00:13'57" |
| 4 | 04'15" | 00:18'12" |
| 5 | 04'15" | 00:22'27" |
| 6 | 04'15" | 00:26'42" |
| 7 | 04'10" | 00:30'52" |
| 8 | 04'07" | 00:34'59" |
| 9 | 04'11" | 00:39'10" |
| 10 | 04'18" | 00:43'28" |
| 11 | 04'16" | 00:47'44" |
| 12 | 04'15" | 00:51'59" |
| 13 | 04'22" | 00:56'21" |
| 14 | 04'27" | 01:00'48" |
| 15 | 04'22" | 01:05'10" |
| 16 | 04'28" | 01:09'38" |
| 17 | 04'23" | 01:14'01" |
| 18 | 04'29" | 01:18'30" |
| 19 | 04'18" | 01:22'48" |
| 20 | 04'28" | 01:27'16" |
| 21 | 04'26" | 01:31'42" |
| 21.1 | 04'24" | 01:32'10" |
25579.2 km | 
837.4 km
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