23.2 km | 02:05:02 | 05:23/km日期: 2013-04-21 12:51 - 總爬升: 154 m - 地點: 湖口-->長安-->楊梅-->長安-->湖口 - 天氣: 陰天 - 平均心率: 150 - 卡路里: 1147 Cal - 溫度: 15°C - 濕度: 91%
Pace: 05'40" / 05'43" / 05'35" / 05'44" / 05'34" / 05'36" / 05'37" / 05'40" / 05'33" / 05'34" / 05'24" / 05'29" / 05'28" / 05'15" / 05'11" / 05'09" / 05'09" / 05'01" / 05'14" / 05'06" / 05'11" / 05'10" / 04'53" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'40" (+00'37") | 2445 / 2445 |
| 2 | | 05'38" (+00'35") | 1008 / 3454 |
| 3 | | 05'41" (+00'38") | 993 / 4448 |
| 4 | | 05'33" (+00'30") | 1005 / 5453 |
| 5 | | 05'33" (+00'30") | 707 / 6161 |
| 6 | | 05'39" (+00'36") | 993 / 7154 |
| 7 | | 05'37" (+00'34") | 1002 / 8157 |
| 8 | | 05'35" (+00'32") | 998 / 9155 |
| 9 | | 05'32" (+00'29") | 1006 / 10162 |
| 10 | | 05'21" (+00'18") | 1000 / 11162 |
| 11 | | 05'28" (+00'25") | 435 / 11598 |
| 12 | | 05'32" (+00'29") | 992 / 12590 |
| 13 | | 05'19" (+00'16") | 1004 / 13595 |
| 14 | | 05'14" (+00'11") | 999 / 14595 |
| 15 | | 05'08" (+00'05") | 1001 / 15596 |
| 16 | | 05'05" (+00'02") | 1001 / 16598 |
| 17 | | 05'10" (+00'07") | 448 / 17046 |
| 18 | | 05'03" | 996 / 18043 |
| 19 | | 05'13" (+00'10") | 996 / 19039 |
| 20 | | 05'05" (+00'02") | 1006 / 20046 |
| 21 | | 05'11" (+00'08") | 992 / 21039 |
| 22 | | 05'09" (+00'06") | 1014 / 22053 |
| 23 | | 04'52" | 995 / 23048 |
趁著中午沒雨的空檔到外頭慢跑，繼續調整身體的狀況，一方面是昨天沒解到跑癮(不舒服)，今天補足里程。
在台1號道馬路上跑，微微的涼風吹起來很涼快很享受，怪的是車子好少喔，不知不覺的順利吃下超半馬，有稍稍的滿足了，身體狀況也誠實反映出不錯的狀況。
| 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 |
4月累積里程 :
283.75 km 
MIZUNO WAVE RONIN 4 累積 :
1816.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'40" | 00:05'40" |
| 2 | 05'43" | 00:11'23" |
| 3 | 05'35" | 00:16'58" |
| 4 | 05'44" | 00:22'42" |
| 5 | 05'34" | 00:28'16" |
| 6 | 05'36" | 00:33'52" |
| 7 | 05'37" | 00:39'29" |
| 8 | 05'40" | 00:45'09" |
| 9 | 05'33" | 00:50'42" |
| 10 | 05'34" | 00:56'16" |
| 11 | 05'24" | 01:01'40" |
| 12 | 05'29" | 01:07'09" |
| 13 | 05'28" | 01:12'37" |
| 14 | 05'15" | 01:17'52" |
| 15 | 05'11" | 01:23'03" |
| 16 | 05'09" | 01:28'12" |
| 17 | 05'09" | 01:33'21" |
| 18 | 05'01" | 01:38'22" |
| 19 | 05'14" | 01:43'36" |
| 20 | 05'06" | 01:48'42" |
| 21 | 05'11" | 01:53'53" |
| 22 | 05'10" | 01:59'03" |
| 23 | 04'53" | 02:03'56" |
| 23.2 | 06'38" | 02:05'02" |
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