30.0 km | 02:56:31 | 05:52/km日期: 2015-10-11 06:05 - 總爬升: 491 m - 地點: 18^3 - 天氣: 好冷阿~~~ - 平均心率: 155 - 卡路里: 1893 Cal - 溫度: 20°C - 濕度: 91%
Pace: 06'14" / 05'36" / 05'13" / 06'30" / 05'45" / 09'07" / 05'36" / 05'38" / 05'26" / 05'15" / 06'23" / 05'28" / 04'53" / 05'44" / 05'35" / 05'25" / 05'28" / 06'56" / 05'55" / 05'41" / 06'35" / 05'59" / 06'35" / 06'00" / 06'52" / 05'33" / 05'20" / 06'24" / 05'43" / 92'30" /
腳傷休了一些日子,今天找欣恬跟跑30K LSD
天氣涼爽跑感還滿好的,第二趟次有兩位大哥折返沿路揪團XD...上坡5分速把我們帶爆,第四趟腳已經很無力了..
遠東馬快到了加油哈
| 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 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
10月累積里程 :
180.95 km 
ASICS LYTERACER RS 4-wide 累積 :
2581.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'14" | 00:06'14" |
| 2 | 05'36" | 00:11'50" |
| 3 | 05'13" | 00:17'03" |
| 4 | 06'30" | 00:23'33" |
| 5 | 05'45" | 00:29'18" |
| 6 | 09'07" | 00:38'25" |
| 7 | 05'36" | 00:44'01" |
| 8 | 05'38" | 00:49'39" |
| 9 | 05'26" | 00:55'05" |
| 10 | 05'15" | 01:00'20" |
| 11 | 06'23" | 01:06'43" |
| 12 | 05'28" | 01:12'11" |
| 13 | 04'53" | 01:17'04" |
| 14 | 05'44" | 01:22'48" |
| 15 | 05'35" | 01:28'23" |
| 16 | 05'25" | 01:33'48" |
| 17 | 05'28" | 01:39'16" |
| 18 | 06'56" | 01:46'12" |
| 19 | 05'55" | 01:52'07" |
| 20 | 05'41" | 01:57'48" |
| 21 | 06'35" | 02:04'23" |
| 22 | 05'59" | 02:10'22" |
| 23 | 06'35" | 02:16'57" |
| 24 | 06'00" | 02:22'57" |
| 25 | 06'52" | 02:29'49" |
| 26 | 05'33" | 02:35'22" |
| 27 | 05'20" | 02:40'42" |
| 28 | 06'24" | 02:47'06" |
| 29 | 05'43" | 02:52'49" |
| 29.7 | 05'11" | 02:56'31" |
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