30.4 km | 03:00:18 | 05:56/km日期: 2016-09-25 07:07 - 平均心率: 144 - 卡路里: 2131 Cal - 溫度: 26°C - 濕度: 78%
Pace: 05'54" / 06'01" / 05'54" / 05'50" / 05'41" / 05'43" / 05'47" / 05'49" / 05'51" / 05'46" / 05'51" / 05'50" / 05'53" / 05'47" / 05'38" / 06'50" / 05'41" / 05'40" / 05'42" / 05'41" / 06'53" / 05'53" / 05'35" / 05'36" / 07'50" / 05'44" / 07'08" / 05'40" / 05'43" / 05'26" / 05'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'53" (+00'27") | 1000 / 1000 |
| 2 | | 06'01" (+00'35") | 1000 / 2000 |
| 3 | | 05'53" (+00'27") | 1000 / 3000 |
| 4 | | 05'50" (+00'24") | 1000 / 4000 |
| 5 | | 05'41" (+00'15") | 1000 / 5000 |
| 6 | | 05'42" (+00'16") | 1000 / 6000 |
| 7 | | 05'46" (+00'20") | 1000 / 7000 |
| 8 | | 05'49" (+00'23") | 1000 / 8000 |
| 9 | | 05'50" (+00'24") | 1000 / 9000 |
| 10 | | 05'46" (+00'20") | 1000 / 10000 |
| 11 | | 05'51" (+00'25") | 1000 / 11000 |
| 12 | | 05'49" (+00'23") | 1000 / 12000 |
| 13 | | 05'53" (+00'27") | 1000 / 13000 |
| 14 | | 05'47" (+00'21") | 1000 / 14000 |
| 15 | | 05'37" (+00'11") | 1000 / 15000 |
| 16 | | 06'50" (+01'24") | 1000 / 16000 |
| 17 | | 05'40" (+00'14") | 1000 / 17000 |
| 18 | | 05'40" (+00'14") | 1000 / 18000 |
| 19 | | 05'42" (+00'16") | 1000 / 19000 |
| 20 | | 05'40" (+00'14") | 1000 / 20000 |
| 21 | | 06'52" (+01'26") | 1000 / 21000 |
| 22 | | 05'53" (+00'27") | 1000 / 22000 |
| 23 | | 05'34" (+00'08") | 1000 / 23000 |
| 24 | | 05'35" (+00'09") | 1000 / 24000 |
| 25 | | 07'50" (+02'24") | 1000 / 25000 |
| 26 | | 05'43" (+00'17") | 1000 / 26000 |
| 27 | | 07'08" (+01'42") | 1000 / 27000 |
| 28 | | 05'39" (+00'13") | 1000 / 28000 |
| 29 | | 05'42" (+00'16") | 1000 / 29000 |
| 30 | | 05'26" | 1000 / 30000 |
| 31 | | 05'38" (+00'12") | 357 / 30357 |
靠著天氣的幫助, 總算LSD 30K成功, 否則先前6個月最遠只有22K, 芝馬前最後一次LSD, 之後就要減量了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
9月累積里程 : 155.08 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'54" | 00:05'54" |
| 2 | 06'01" | 00:11'55" |
| 3 | 05'54" | 00:17'49" |
| 4 | 05'50" | 00:23'39" |
| 5 | 05'41" | 00:29'20" |
| 6 | 05'43" | 00:35'03" |
| 7 | 05'47" | 00:40'50" |
| 8 | 05'49" | 00:46'39" |
| 9 | 05'51" | 00:52'30" |
| 10 | 05'46" | 00:58'16" |
| 11 | 05'51" | 01:04'07" |
| 12 | 05'50" | 01:09'57" |
| 13 | 05'53" | 01:15'50" |
| 14 | 05'47" | 01:21'37" |
| 15 | 05'38" | 01:27'15" |
| 16 | 06'50" | 01:34'05" |
| 17 | 05'41" | 01:39'46" |
| 18 | 05'40" | 01:45'26" |
| 19 | 05'42" | 01:51'08" |
| 20 | 05'41" | 01:56'49" |
| 21 | 06'53" | 02:03'42" |
| 22 | 05'53" | 02:09'35" |
| 23 | 05'35" | 02:15'10" |
| 24 | 05'36" | 02:20'46" |
| 25 | 07'50" | 02:28'36" |
| 26 | 05'44" | 02:34'20" |
| 27 | 07'08" | 02:41'28" |
| 28 | 05'40" | 02:47'08" |
| 29 | 05'43" | 02:52'51" |
| 30 | 05'26" | 02:58'17" |
| 30.4 | 05'38" | 03:00'18" |
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