30.2 km | 03:12:26 | 06:22/km日期: 2017-12-03 05:36 - 地點: NTPU - 天氣: 多雲有雨 - 平均心率: 159 - 卡路里: 1957 Cal - 平均步頻: 172 - 溫度: 20°C - 濕度: 84% - PM2.5: 良好(8)
Pace: 06'08" / 06'07" / 06'08" / 05'58" / 05'37" / 05'47" / 06'14" / 06'05" / 06'15" / 06'04" / 06'09" / 06'09" / 07'45" / 06'12" / 06'18" / 06'08" / 06'07" / 06'13" / 10'27" / 06'36" / 06'46" / 06'30" / 06'58" / 07'28" / 17'47" / 06'24" / 06'42" / 08'22" / 08'04" / 07'31" / 05'16" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'07" (+00'30") | 1000 / 1000 |
| 2 | | 06'06" (+00'29") | 1000 / 2000 |
| 3 | | 06'08" (+00'31") | 1000 / 3000 |
| 4 | | 05'43" (+00'06") | 1000 / 4000 |
| 5 | | 05'37" | 1000 / 5000 |
| 6 | | 05'46" (+00'09") | 1000 / 6000 |
| 7 | | 05'52" (+00'15") | 1000 / 7000 |
| 8 | | 06'05" (+00'28") | 1000 / 8000 |
| 9 | | 06'14" (+00'37") | 1000 / 9000 |
| 10 | | 06'04" (+00'27") | 1000 / 10000 |
| 11 | | 06'09" (+00'32") | 1000 / 11000 |
| 12 | | 06'08" (+00'31") | 1000 / 12000 |
| 13 | | 06'08" (+00'31") | 1000 / 13000 |
| 14 | | 06'11" (+00'34") | 1000 / 14000 |
| 15 | | 06'18" (+00'41") | 1000 / 15000 |
| 16 | | 06'07" (+00'30") | 1000 / 16000 |
| 17 | | 06'06" (+00'29") | 1000 / 17000 |
| 18 | | 06'13" (+00'36") | 1000 / 18000 |
| 19 | | 06'21" (+00'44") | 1000 / 19000 |
| 20 | | 06'36" (+00'59") | 1000 / 20000 |
| 21 | | 06'45" (+01'08") | 1000 / 21000 |
| 22 | | 06'30" (+00'53") | 1000 / 22000 |
| 23 | | 06'57" (+01'20") | 1000 / 23000 |
| 24 | | 07'28" (+01'51") | 1000 / 24000 |
| 25 | | 06'24" (+00'47") | 1000 / 25000 |
| 26 | | 06'23" (+00'46") | 1000 / 26000 |
| 27 | | 06'41" (+01'04") | 1000 / 27000 |
| 28 | | 06'29" (+00'52") | 1000 / 28000 |
| 29 | | 08'04" (+02'27") | 1000 / 29000 |
| 30 | | 07'30" (+01'53") | 1000 / 30000 |
| 31 | | 05'17" | 193 / 30193 |
這週空氣不好能跑就多跑點的心態
天氣不穩定不時下起毛毛雨
為了備戰台北馬還是約了小簡跑LSD
今天換成自己跑應該又是早早半馬就收工
跑友的力量大前幾圈聊天跑不知覺就完成半馬
半馬過後體力開始下降
最後一圈開始撞牆28、29K處大腿開始抽筋
在小簡及建彣的激勵下努力撐完最後幾K
| 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 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
12月累積里程 :
135.75 km 
ASICS Nimbus 18 累積 :
856.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'08" | 00:06'08" |
| 2 | 06'07" | 00:12'15" |
| 3 | 06'08" | 00:18'23" |
| 4 | 05'58" | 00:24'21" |
| 5 | 05'37" | 00:29'58" |
| 6 | 05'47" | 00:35'45" |
| 7 | 06'14" | 00:41'59" |
| 8 | 06'05" | 00:48'04" |
| 9 | 06'15" | 00:54'19" |
| 10 | 06'04" | 01:00'23" |
| 11 | 06'09" | 01:06'32" |
| 12 | 06'09" | 01:12'41" |
| 13 | 07'45" | 01:20'26" |
| 14 | 06'12" | 01:26'38" |
| 15 | 06'18" | 01:32'56" |
| 16 | 06'08" | 01:39'04" |
| 17 | 06'07" | 01:45'11" |
| 18 | 06'13" | 01:51'24" |
| 19 | 10'27" | 02:01'51" |
| 20 | 06'36" | 02:08'27" |
| 21 | 06'46" | 02:15'13" |
| 22 | 06'30" | 02:21'43" |
| 23 | 06'58" | 02:28'41" |
| 24 | 07'28" | 02:36'09" |
| 25 | 17'47" | 02:53'56" |
| 26 | 06'24" | 03:00'20" |
| 27 | 06'42" | 03:07'02" |
| 28 | 08'22" | 03:15'24" |
| 29 | 08'04" | 03:23'28" |
| 30 | 07'31" | 03:30'59" |
| 30.2 | 05'14" | 03:32'00" |
10897.3 km | 
301.1 km
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