30.0 km | 02:12:48 | 04:25/km日期: 2022-01-08 05:31 - 天氣: 刮大風 - 平均心率: 160 - 卡路里: 1788 Cal - 平均步頻: 186 - 溫度: 15°C - 濕度: 84% - PM2.5: 良好(10)
Pace: 04'45" / 04'26" / 04'31" / 04'25" / 04'30" / 04'37" / 04'36" / 04'33" / 04'42" / 04'28" / 04'32" / 04'30" / 04'36" / 04'32" / 04'34" / 04'33" / 04'29" / 04'22" / 04'21" / 04'21" / 04'21" / 04'20" / 04'23" / 04'22" / 04'17" / 04'11" / 04'15" / 04'12" / 04'06" / 03'57" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'44" (+00'48") | 1000 / 1000 |
| 2 | | 04'25" (+00'29") | 1000 / 2000 |
| 3 | | 04'31" (+00'35") | 1000 / 3000 |
| 4 | | 04'25" (+00'29") | 1000 / 4000 |
| 5 | | 04'29" (+00'33") | 1000 / 5000 |
| 6 | | 04'37" (+00'41") | 1000 / 6000 |
| 7 | | 04'35" (+00'39") | 1000 / 7000 |
| 8 | | 04'32" (+00'36") | 1000 / 8000 |
| 9 | | 04'41" (+00'45") | 1000 / 9000 |
| 10 | | 04'28" (+00'32") | 1000 / 10000 |
| 11 | | 04'32" (+00'36") | 1000 / 11000 |
| 12 | | 04'29" (+00'33") | 1000 / 12000 |
| 13 | | 04'36" (+00'40") | 1000 / 13000 |
| 14 | | 04'31" (+00'35") | 1000 / 14000 |
| 15 | | 04'34" (+00'38") | 1000 / 15000 |
| 16 | | 04'32" (+00'36") | 1000 / 16000 |
| 17 | | 04'28" (+00'32") | 1000 / 17000 |
| 18 | | 04'22" (+00'26") | 1000 / 18000 |
| 19 | | 04'20" (+00'24") | 1000 / 19000 |
| 20 | | 04'20" (+00'24") | 1000 / 20000 |
| 21 | | 04'21" (+00'25") | 1000 / 21000 |
| 22 | | 04'19" (+00'23") | 1000 / 22000 |
| 23 | | 04'23" (+00'27") | 1000 / 23000 |
| 24 | | 04'22" (+00'26") | 1000 / 24000 |
| 25 | | 04'16" (+00'20") | 1000 / 25000 |
| 26 | | 04'11" (+00'15") | 1000 / 26000 |
| 27 | | 04'14" (+00'18") | 1000 / 27000 |
| 28 | | 04'11" (+00'15") | 1000 / 28000 |
| 29 | | 04'06" (+00'10") | 1000 / 29000 |
| 30 | | 03'56" | 1000 / 30000 |
| 31 | | 02'55" | 13 / 30013 |
課表:30k轉速跑~
最近好像進步了~二週30k配速425左右可以完成，而且今天還刮大風💨
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 129~157 | 65~79% |
| 2:M馬拉松配速區 | 157~177 | 79~89% |
| 3:T乳酸耐力區 | 177~183 | 89~92% |
| 4:A無氧耐力區 | 183~194 | 92~97.5% |
| 5:I最大耗氧區 | 194~199 | 97.5~100% |
| 最大心率為199 點此去設定最大心率 |
1月累積里程 :
306.75 km 
Nike zoom vomero 14 No.2 累積 :
2747.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'45" | 00:04'45" |
| 2 | 04'26" | 00:09'11" |
| 3 | 04'31" | 00:13'42" |
| 4 | 04'25" | 00:18'07" |
| 5 | 04'30" | 00:22'37" |
| 6 | 04'37" | 00:27'14" |
| 7 | 04'36" | 00:31'50" |
| 8 | 04'33" | 00:36'23" |
| 9 | 04'42" | 00:41'05" |
| 10 | 04'28" | 00:45'33" |
| 11 | 04'32" | 00:50'05" |
| 12 | 04'30" | 00:54'35" |
| 13 | 04'36" | 00:59'11" |
| 14 | 04'32" | 01:03'43" |
| 15 | 04'34" | 01:08'17" |
| 16 | 04'33" | 01:12'50" |
| 17 | 04'29" | 01:17'19" |
| 18 | 04'22" | 01:21'41" |
| 19 | 04'21" | 01:26'02" |
| 20 | 04'21" | 01:30'23" |
| 21 | 04'21" | 01:34'44" |
| 22 | 04'20" | 01:39'04" |
| 23 | 04'23" | 01:43'27" |
| 24 | 04'22" | 01:47'49" |
| 25 | 04'17" | 01:52'06" |
| 26 | 04'11" | 01:56'17" |
| 27 | 04'15" | 02:00'32" |
| 28 | 04'12" | 02:04'44" |
| 29 | 04'06" | 02:08'50" |
| 30 | 03'57" | 02:12'47" |
| 30.0 | 02'28" | 02:12'49" |
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