30.0 km | 03:23:44 | 06:47/km日期: 2016-01-21 09:23 - 總爬升: 734 m - 平均心率: 157 - 卡路里: 1635 Cal - 溫度: 16°C - 濕度: 44%
Pace: 05'53" / 06'24" / 06'13" / 06'23" / 06'10" / 06'18" / 06'24" / 06'59" / 05'53" / 06'35" / 06'02" / 06'34" / 08'16" / 06'29" / 06'15" / 06'51" / 06'43" / 08'01" / 06'19" / 07'43" / 06'40" / 07'16" / 06'51" / 07'55" / 09'08" / 08'01" / 09'21" / 07'34" / 07'01" / 07'08" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'52" | 1000 / 1000 |
| 2 | | 06'22" (+00'30") | 1000 / 2000 |
| 3 | | 06'13" (+00'21") | 1000 / 3000 |
| 4 | | 06'22" (+00'30") | 1000 / 4000 |
| 5 | | 06'10" (+00'18") | 1000 / 5000 |
| 6 | | 06'19" (+00'27") | 1000 / 6000 |
| 7 | | 06'23" (+00'31") | 1000 / 7000 |
| 8 | | 06'37" (+00'45") | 1000 / 8000 |
| 9 | | 05'53" (+00'01") | 1000 / 9000 |
| 10 | | 06'27" (+00'35") | 1000 / 10000 |
| 11 | | 06'09" (+00'17") | 1000 / 11000 |
| 12 | | 06'33" (+00'41") | 1000 / 12000 |
| 13 | | 06'11" (+00'19") | 1000 / 13000 |
| 14 | | 06'29" (+00'37") | 1000 / 14000 |
| 15 | | 06'14" (+00'22") | 1000 / 15000 |
| 16 | | 06'50" (+00'58") | 1000 / 16000 |
| 17 | | 06'44" (+00'52") | 1000 / 17000 |
| 18 | | 07'11" (+01'19") | 1000 / 18000 |
| 19 | | 06'18" (+00'26") | 1000 / 19000 |
| 20 | | 07'43" (+01'51") | 1000 / 20000 |
| 21 | | 06'39" (+00'47") | 1000 / 21000 |
| 22 | | 07'16" (+01'24") | 1000 / 22000 |
| 23 | | 06'50" (+00'58") | 1000 / 23000 |
| 24 | | 07'33" (+01'41") | 1000 / 24000 |
| 25 | | 09'07" (+03'15") | 1000 / 25000 |
| 26 | | 08'00" (+02'08") | 1000 / 26000 |
| 27 | | 07'16" (+01'24") | 1000 / 27000 |
| 28 | | 07'33" (+01'41") | 1000 / 28000 |
| 29 | | 07'01" (+01'09") | 1000 / 29000 |
| 30 | | 07'07" (+01'15") | 1000 / 30000 |
| 31 | | 06'09" (+00'17") | 22 / 30022 |
終於有時間操30k長課，但好似唔夠力㖭，下星期全馬唯有靠意志頂硬上
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
1月累積里程 :
162.74 km 
mizuno wave Prophecy4 累積 :
833.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'53" | 00:05'53" |
| 2 | 06'24" | 00:12'17" |
| 3 | 06'13" | 00:18'30" |
| 4 | 06'23" | 00:24'53" |
| 5 | 06'10" | 00:31'03" |
| 6 | 06'18" | 00:37'21" |
| 7 | 06'24" | 00:43'45" |
| 8 | 06'59" | 00:50'44" |
| 9 | 05'53" | 00:56'37" |
| 10 | 06'35" | 01:03'12" |
| 11 | 06'02" | 01:09'14" |
| 12 | 06'34" | 01:15'48" |
| 13 | 08'16" | 01:24'04" |
| 14 | 06'29" | 01:30'33" |
| 15 | 06'15" | 01:36'48" |
| 16 | 06'51" | 01:43'39" |
| 17 | 06'43" | 01:50'22" |
| 18 | 08'01" | 01:58'23" |
| 19 | 06'19" | 02:04'42" |
| 20 | 07'43" | 02:12'25" |
| 21 | 06'40" | 02:19'05" |
| 22 | 07'16" | 02:26'21" |
| 23 | 06'51" | 02:33'12" |
| 24 | 07'55" | 02:41'07" |
| 25 | 09'08" | 02:50'15" |
| 26 | 08'01" | 02:58'16" |
| 27 | 09'21" | 03:07'37" |
| 28 | 07'34" | 03:15'11" |
| 29 | 07'01" | 03:22'12" |
| 30 | 07'08" | 03:29'20" |
| 30.0 | 05'49" | 03:29'28" |
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