28.3 km | 03:06:18 | 06:34/km日期: 2013-11-09 06:11 - 總爬升: 428 m - 地點: 石門水庫 - 天氣: 涼爽---->大太陽 - 平均心率: 137 - 卡路里: 1556 Cal - 溫度: 22°C - 濕度: 86%
Pace: 07'13" / 07'05" / 07'37" / 07'07" / 06'58" / 06'56" / 06'33" / 06'29" / 05'58" / 08'43" / 06'09" / 06'30" / 06'41" / 13'51" / 06'28" / 06'37" / 06'24" / 06'25" / 08'12" / 07'00" / 07'11" / 06'25" / 10'31" / 06'12" / 06'53" / 06'46" / 06'10" / 05'58" / 05'47" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'13" (+01'15") | 1000 / 1000 |
| 2 | | 07'04" (+01'06") | 1000 / 2000 |
| 3 | | 07'36" (+01'38") | 1000 / 3000 |
| 4 | | 07'08" (+01'10") | 1000 / 4000 |
| 5 | | 06'57" (+00'59") | 1000 / 5000 |
| 6 | | 06'56" (+00'58") | 1000 / 6000 |
| 7 | | 06'32" (+00'34") | 1000 / 7000 |
| 8 | | 06'28" (+00'30") | 1000 / 8000 |
| 9 | | 05'58" | 1000 / 9000 |
| 10 | | 07'12" (+01'14") | 1000 / 10000 |
| 11 | | 06'09" (+00'11") | 1000 / 11000 |
| 12 | | 06'29" (+00'31") | 1000 / 12000 |
| 13 | | 06'41" (+00'43") | 1000 / 13000 |
| 14 | | 06'13" (+00'15") | 1000 / 14000 |
| 15 | | 06'28" (+00'30") | 1000 / 15000 |
| 16 | | 06'36" (+00'38") | 1000 / 16000 |
| 17 | | 06'24" (+00'26") | 1000 / 17000 |
| 18 | | 06'25" (+00'27") | 1000 / 18000 |
| 19 | | 06'17" (+00'19") | 1000 / 19000 |
| 20 | | 07'00" (+01'02") | 1000 / 20000 |
| 21 | | 06'32" (+00'34") | 1000 / 21000 |
| 22 | | 06'24" (+00'26") | 1000 / 22000 |
| 23 | | 06'21" (+00'23") | 1000 / 23000 |
| 24 | | 06'12" (+00'14") | 1000 / 24000 |
| 25 | | 06'26" (+00'28") | 1000 / 25000 |
| 26 | | 06'15" (+00'17") | 1000 / 26000 |
| 27 | | 06'09" (+00'11") | 1000 / 27000 |
| 28 | | 05'58" | 1000 / 28000 |
| 29 | | 05'46" | 348 / 28348 |
昨天跑完左腳踝有點酸(難道是陽明山那場扭到還未痊癒).所以今天只打算慢慢跑..想說跑30K.結果20幾左腳踝又開始怪怪的.想想還是不要免強.28K打完收工..希望沒事~~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
11月累積里程 : 186.38 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'13" | 00:07'13" |
| 2 | 07'05" | 00:14'18" |
| 3 | 07'37" | 00:21'55" |
| 4 | 07'07" | 00:29'02" |
| 5 | 06'58" | 00:36'00" |
| 6 | 06'56" | 00:42'56" |
| 7 | 06'33" | 00:49'29" |
| 8 | 06'29" | 00:55'58" |
| 9 | 05'58" | 01:01'56" |
| 10 | 08'43" | 01:10'39" |
| 11 | 06'09" | 01:16'48" |
| 12 | 06'30" | 01:23'18" |
| 13 | 06'41" | 01:29'59" |
| 14 | 13'51" | 01:43'50" |
| 15 | 06'28" | 01:50'18" |
| 16 | 06'37" | 01:56'55" |
| 17 | 06'24" | 02:03'19" |
| 18 | 06'25" | 02:09'44" |
| 19 | 08'12" | 02:17'56" |
| 20 | 07'00" | 02:24'56" |
| 21 | 07'11" | 02:32'07" |
| 22 | 06'25" | 02:38'32" |
| 23 | 10'31" | 02:49'03" |
| 24 | 06'12" | 02:55'15" |
| 25 | 06'53" | 03:02'08" |
| 26 | 06'46" | 03:08'54" |
| 27 | 06'10" | 03:15'04" |
| 28 | 05'58" | 03:21'02" |
| 28.3 | 05'47" | 03:23'03" |
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