30.4 km | 02:41:38 | 05:19/km日期: 2020-07-08 04:03 - 地點: 七腳川 - 天氣: 晴天 - 平均心率: 166 - 卡路里: 1758 Cal - 平均步頻: 196 - 溫度: 28°C - 濕度: 83% - PM2.5: 良好(7)
Pace: 05'46" / 05'12" / 05'01" / 04'58" / 05'20" / 05'43" / 05'32" / 05'51" / 05'56" / 06'59" / 05'42" / 05'31" / 05'23" / 05'32" / 05'40" / 09'31" / 05'28" / 04'56" / 05'44" / 04'36" / 04'49" / 05'29" / 04'31" / 04'29" / 04'33" / 04'48" / 05'35" / 12'49" / 05'42" / 05'30" / 05'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+01'17") | 1000 / 1000 |
| 2 | | 05'11" (+00'43") | 1000 / 2000 |
| 3 | | 05'01" (+00'33") | 1000 / 3000 |
| 4 | | 04'57" (+00'29") | 1000 / 4000 |
| 5 | | 05'19" (+00'51") | 1000 / 5000 |
| 6 | | 05'43" (+01'15") | 1000 / 6000 |
| 7 | | 05'31" (+01'03") | 1000 / 7000 |
| 8 | | 05'51" (+01'23") | 1000 / 8000 |
| 9 | | 05'56" (+01'28") | 1000 / 9000 |
| 10 | | 06'18" (+01'50") | 1000 / 10000 |
| 11 | | 05'41" (+01'13") | 1000 / 11000 |
| 12 | | 05'30" (+01'02") | 1000 / 12000 |
| 13 | | 05'23" (+00'55") | 1000 / 13000 |
| 14 | | 05'32" (+01'04") | 1000 / 14000 |
| 15 | | 05'39" (+01'11") | 1000 / 15000 |
| 16 | | 06'07" (+01'39") | 1000 / 16000 |
| 17 | | 05'28" (+01'00") | 1000 / 17000 |
| 18 | | 04'55" (+00'27") | 1000 / 18000 |
| 19 | | 04'48" (+00'20") | 1000 / 19000 |
| 20 | | 04'36" (+00'08") | 1000 / 20000 |
| 21 | | 04'48" (+00'20") | 1000 / 21000 |
| 22 | | 04'42" (+00'14") | 1000 / 22000 |
| 23 | | 04'31" (+00'03") | 1000 / 23000 |
| 24 | | 04'28" | 1000 / 24000 |
| 25 | | 04'33" (+00'05") | 1000 / 25000 |
| 26 | | 04'47" (+00'19") | 1000 / 26000 |
| 27 | | 05'35" (+01'07") | 1000 / 27000 |
| 28 | | 05'43" (+01'15") | 1000 / 28000 |
| 29 | | 05'42" (+01'14") | 1000 / 29000 |
| 30 | | 05'30" (+01'02") | 1000 / 30000 |
| 31 | | 05'14" (+00'46") | 357 / 30357 |
星期三七腳川M配速好友輕鬆跑……
今天就自主練習30公里（提早）輕鬆跑，因為天氣的關係，預計3小時內完成，所以今天就提早到4:00起跑，七點跑完天氣應該不算太熱，只是要犧牲掉睡眠，沒關係……跑完回家還可以再睡一個回籠覺……
跑友們…早安喔！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
7月累積里程 :
455.12 km 
HOKA ONE ONE（第五雙） Tracer2 累積 :
1595.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'46" | 00:05'46" |
| 2 | 05'12" | 00:10'58" |
| 3 | 05'01" | 00:15'59" |
| 4 | 04'58" | 00:20'57" |
| 5 | 05'20" | 00:26'17" |
| 6 | 05'43" | 00:32'00" |
| 7 | 05'32" | 00:37'32" |
| 8 | 05'51" | 00:43'23" |
| 9 | 05'56" | 00:49'19" |
| 10 | 06'59" | 00:56'18" |
| 11 | 05'42" | 01:02'00" |
| 12 | 05'31" | 01:07'31" |
| 13 | 05'23" | 01:12'54" |
| 14 | 05'32" | 01:18'26" |
| 15 | 05'40" | 01:24'06" |
| 16 | 09'31" | 01:33'37" |
| 17 | 05'28" | 01:39'05" |
| 18 | 04'56" | 01:44'01" |
| 19 | 05'44" | 01:49'45" |
| 20 | 04'36" | 01:54'21" |
| 21 | 04'49" | 01:59'10" |
| 22 | 05'29" | 02:04'39" |
| 23 | 04'31" | 02:09'10" |
| 24 | 04'29" | 02:13'39" |
| 25 | 04'33" | 02:18'12" |
| 26 | 04'48" | 02:23'00" |
| 27 | 05'35" | 02:28'35" |
| 28 | 12'49" | 02:41'24" |
| 29 | 05'42" | 02:47'06" |
| 30 | 05'30" | 02:52'36" |
| 30.4 | 05'15" | 02:54'29" |
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