1. 先快走 11 min 暖身，平均心跳 116
2. 慢跑（不拼速度）三千公尺19 min 55 sec ，共跑 27 min平均心跳 148 （慢跑就是不全力衝刺，舒服輕鬆，原來某醫生建議心跳 130，但醫生沒有提到是哪個年紀。我要控制跑步心跳在 130 下，有點困難，很容易超過。這次就放著慢跑，148下）
3. 接到孩子，一同運動，操場最外圈，直線用跑的，彎道用走的，這樣三圈，共 10 min 24 sec，我的平均心跳 117 (it was over the 60% of my Max heat rate for my age)
4. (仰臥起坐 10 + 伏地挺身 10 ) x 2
Total Time: 00:19:55.54
10 Laps---這類慢跑很輕鬆，我希望控制在一圈 300 meters within 2 min
Lap Description: Lap 10... <Stopped>
Lap Time: 00:01:52.24
Lap Total Time: 00:19:55.54
Lap Description: Lap 9...
Lap Time: 00:01:56.50
Lap Total Time: 00:18:03.30
Lap Description: Lap 8...
Lap Time: 00:01:56.77
Lap Total Time: 00:16:06.80
Lap Description: Lap 7...
Lap Time: 00:02:01.89
Lap Total Time: 00:14:10.03
Lap Description: Lap 6...
Lap Time: 00:01:59.65
Lap Total Time: 00:12:08.14
Lap Description: Lap 5...
Lap Time: 00:01:55.85
Lap Total Time: 00:10:08.49
Lap Description: Lap 4...
Lap Time: 00:01:57.06
Lap Total Time: 00:08:12.64
Lap Description: Lap 3...
Lap Time: 00:02:04.65
Lap Total Time: 00:06:15.58
Lap Description: Lap 2...
Lap Time: 00:02:06.74
Lap Total Time: 00:04:10.93
Lap Description: Lap 1...
Lap Time: 00:02:04.19
Lap Total Time: 00:02:04.19
