30.2 km | 02:57:05 | 05:52/km日期: 2013-01-26 05:45 - 地點: 台中北屯區、潭子區、豐原區、神岡區、大雅區 - 天氣: 陰 - 平均心率: 84 - 卡路里: 2334 Cal - 溫度: 15°C - 濕度: 69%
Pace: 05'00" / 05'29" / 05'26" / 05'29" / 05'23" / 05'19" / 05'04" / 05'14" / 05'05" / 05'10" / 05'18" / 05'29" / 05'51" / 05'45" / 05'40" / 05'32" / 05'27" / 05'41" / 05'44" / 05'33" / 05'35" / 05'43" / 06'03" / 06'08" / 06'04" / 06'54" / 10'20" / 06'35" / 07'24" / 06'49" / 05'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'59" | 1003 / 1003 |
| 2 | | 05'28" (+00'29") | 1012 / 2015 |
| 3 | | 05'26" (+00'27") | 1011 / 3027 |
| 4 | | 05'28" (+00'29") | 1012 / 4039 |
| 5 | | 05'23" (+00'24") | 999 / 5039 |
| 6 | | 05'17" (+00'18") | 1014 / 6053 |
| 7 | | 05'03" (+00'04") | 1004 / 7057 |
| 8 | | 05'11" (+00'12") | 993 / 8051 |
| 9 | | 05'08" (+00'09") | 1001 / 9053 |
| 10 | | 05'08" (+00'09") | 1004 / 10057 |
| 11 | | 05'20" (+00'21") | 993 / 11050 |
| 12 | | 05'26" (+00'27") | 1009 / 12060 |
| 13 | | 05'54" (+00'55") | 1002 / 13062 |
| 14 | | 05'47" (+00'48") | 999 / 14062 |
| 15 | | 05'37" (+00'38") | 1005 / 15067 |
| 16 | | 05'33" (+00'34") | 1005 / 16073 |
| 17 | | 05'24" (+00'25") | 1006 / 17080 |
| 18 | | 05'43" (+00'44") | 1001 / 18082 |
| 19 | | 05'43" (+00'44") | 1009 / 19091 |
| 20 | | 05'31" (+00'32") | 996 / 20088 |
| 21 | | 05'36" (+00'37") | 1001 / 21089 |
| 22 | | 05'44" (+00'45") | 999 / 22089 |
| 23 | | 06'04" (+01'05") | 998 / 23087 |
| 24 | | 06'08" (+01'09") | 1007 / 24095 |
| 25 | | 06'04" (+01'05") | 1001 / 25096 |
| 26 | | 07'20" (+02'21") | 1009 / 26106 |
| 27 | | 09'54" (+04'55") | 1008 / 27114 |
| 28 | | 07'02" (+02'03") | 1008 / 28123 |
| 29 | | 06'57" (+01'58") | 1008 / 29132 |
| 30 | | 06'38" (+01'39") | 1009 / 30141 |
今天的路程規劃是沿崇德路接潭雅神自行車道轉往神岡大雅方向至戰車公園，來回約30k，以往沒跑過這樣的距離，也未跑過這條路線。
而往常出去慢跑都只穿一件排汗衣，因為怕之後脫了掛在腰上不好跑，但自從上星期的25k練習，發現早晨氣溫實在太低，跑到都要失溫，還是穿上。
因為今天嘗試以往沒有過的距離，起初以穩穩的速度來前進，而每次練跑最怕的就是膝外側的疼痛，這一路跑到了11k，那感覺又來了，痛..刺痛感。跑到了戰車公園的折返點,未完待續‧‧‧‧
| 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 : 155.44 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'00" | 00:05'00" |
| 2 | 05'29" | 00:10'29" |
| 3 | 05'26" | 00:15'55" |
| 4 | 05'29" | 00:21'24" |
| 5 | 05'23" | 00:26'47" |
| 6 | 05'19" | 00:32'06" |
| 7 | 05'04" | 00:37'10" |
| 8 | 05'14" | 00:42'24" |
| 9 | 05'05" | 00:47'29" |
| 10 | 05'10" | 00:52'39" |
| 11 | 05'18" | 00:57'57" |
| 12 | 05'29" | 01:03'26" |
| 13 | 05'51" | 01:09'17" |
| 14 | 05'45" | 01:15'02" |
| 15 | 05'40" | 01:20'42" |
| 16 | 05'32" | 01:26'14" |
| 17 | 05'27" | 01:31'41" |
| 18 | 05'41" | 01:37'22" |
| 19 | 05'44" | 01:43'06" |
| 20 | 05'33" | 01:48'39" |
| 21 | 05'35" | 01:54'14" |
| 22 | 05'43" | 01:59'57" |
| 23 | 06'03" | 02:06'00" |
| 24 | 06'08" | 02:12'08" |
| 25 | 06'04" | 02:18'12" |
| 26 | 06'54" | 02:25'06" |
| 27 | 10'20" | 02:35'26" |
| 28 | 06'35" | 02:42'01" |
| 29 | 07'24" | 02:49'25" |
| 30 | 06'49" | 02:56'14" |
| 30.2 | 05'39" | 02:57'05" |
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