30.1 km | 03:13:20 | 06:24/km日期: 2012-12-25 09:11 - 地點: 三重中山橋下自行車道往重新橋台北橋蘆洲重陽橋五股關渡橋回頭回中山橋 - 天氣: 晴 - 平均心率: 158 - 卡路里: 1953 Cal - 溫度: 19°C - 濕度: 64%
Pace: 05'28" / 05'37" / 05'53" / 05'56" / 06'00" / 05'49" / 05'50" / 06'06" / 05'54" / 06'04" / 06'28" / 06'06" / 06'12" / 06'19" / 06'16" / 05'57" / 06'15" / 06'24" / 06'25" / 06'41" / 06'44" / 06'50" / 07'07" / 07'17" / 07'11" / 07'02" / 07'12" / 07'07" / 07'14" / 06'51" / 07'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'46" | 5030 / 5030 |
| 2 | | 05'56" (+00'10") | 5028 / 10058 |
| 3 | | 06'16" (+00'30") | 5014 / 15073 |
| 4 | | 06'21" (+00'35") | 5023 / 20097 |
| 5 | | 07'01" (+01'15") | 5019 / 25116 |
| 6 | | 07'06" (+01'20") | 5016 / 30133 |
30KM長距離練習和富邦馬天氣一樣太陽高掛25KM後格外辛苦
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 100~122 | 65~79% |
| 2:M馬拉松配速區 | 122~137 | 79~89% |
| 3:T乳酸耐力區 | 137~142 | 89~92% |
| 4:A無氧耐力區 | 142~151 | 92~97.5% |
| 5:I最大耗氧區 | 151~155 | 97.5~100% |
| 最大心率為155 點此去設定最大心率 |
12月累積里程 :
209.82 km 
ASICS GEL-1170 累積 :
2226.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'28" | 00:05'28" |
| 2 | 05'37" | 00:11'05" |
| 3 | 05'53" | 00:16'58" |
| 4 | 05'56" | 00:22'54" |
| 5 | 06'00" | 00:28'54" |
| 6 | 05'49" | 00:34'43" |
| 7 | 05'50" | 00:40'33" |
| 8 | 06'06" | 00:46'39" |
| 9 | 05'54" | 00:52'33" |
| 10 | 06'04" | 00:58'37" |
| 11 | 06'28" | 01:05'05" |
| 12 | 06'06" | 01:11'11" |
| 13 | 06'12" | 01:17'23" |
| 14 | 06'19" | 01:23'42" |
| 15 | 06'16" | 01:29'58" |
| 16 | 05'57" | 01:35'55" |
| 17 | 06'15" | 01:42'10" |
| 18 | 06'24" | 01:48'34" |
| 19 | 06'25" | 01:54'59" |
| 20 | 06'41" | 02:01'40" |
| 21 | 06'44" | 02:08'24" |
| 22 | 06'50" | 02:15'14" |
| 23 | 07'07" | 02:22'21" |
| 24 | 07'17" | 02:29'38" |
| 25 | 07'11" | 02:36'49" |
| 26 | 07'02" | 02:43'51" |
| 27 | 07'12" | 02:51'03" |
| 28 | 07'07" | 02:58'10" |
| 29 | 07'14" | 03:05'24" |
| 30 | 06'51" | 03:12'15" |
| 30.1 | 07'24" | 03:13'20" |
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