30.0 km | 03:17:20 | 06:34/km日期: 2017-10-21 04:25 - 總爬升: 289 m - 地點: 屏東-鐵馬國道 - 天氣: 晴 - 平均心率: 139 - 卡路里: 1810 Cal - 溫度: 24°C - 濕度: 75% - PM2.5: 良好(14)
Pace: 06'06" / 06'04" / 06'01" / 06'07" / 06'09" / 06'11" / 06'11" / 06'12" / 06'29" / 06'20" / 06'15" / 06'30" / 06'07" / 06'17" / 06'34" / 05'53" / 07'18" / 06'22" / 06'21" / 06'38" / 06'41" / 06'27" / 06'38" / 06'39" / 10'00" / 06'22" / 06'42" / 07'06" / 07'23" / 07'15" / 02'46" /
長距離練習，跑到腿都舉不動了，就30K撐不下去了。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
10月累積里程 : 98.22 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'06" | 00:06'06" |
| 2 | 06'04" | 00:12'10" |
| 3 | 06'01" | 00:18'11" |
| 4 | 06'07" | 00:24'18" |
| 5 | 06'09" | 00:30'27" |
| 6 | 06'11" | 00:36'38" |
| 7 | 06'11" | 00:42'49" |
| 8 | 06'12" | 00:49'01" |
| 9 | 06'29" | 00:55'30" |
| 10 | 06'20" | 01:01'50" |
| 11 | 06'15" | 01:08'05" |
| 12 | 06'30" | 01:14'35" |
| 13 | 06'07" | 01:20'42" |
| 14 | 06'17" | 01:26'59" |
| 15 | 06'34" | 01:33'33" |
| 16 | 05'53" | 01:39'26" |
| 17 | 07'18" | 01:46'44" |
| 18 | 06'22" | 01:53'06" |
| 19 | 06'21" | 01:59'27" |
| 20 | 06'38" | 02:06'05" |
| 21 | 06'41" | 02:12'46" |
| 22 | 06'27" | 02:19'13" |
| 23 | 06'38" | 02:25'51" |
| 24 | 06'39" | 02:32'30" |
| 25 | 10'00" | 02:42'30" |
| 26 | 06'22" | 02:48'52" |
| 27 | 06'42" | 02:55'34" |
| 28 | 07'06" | 03:02'40" |
| 29 | 07'23" | 03:10'03" |
| 30 | 07'15" | 03:17'18" |
| 30.0 | 02'46" | 03:17'20" |
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