30.4 km | 03:26:06 | 06:46/km日期: 2019-12-07 08:12 - 總爬升: 106 m - 地點: NTPU - 天氣: 雨 - 平均心率: 149 - 卡路里: 1928 Cal - 平均步頻: 170 - 溫度: 13°C - 濕度: 98% - PM2.5: 良好(6)
Pace: 06'11" / 06'13" / 06'33" / 06'44" / 06'47" / 07'10" / 06'39" / 07'01" / 07'02" / 06'42" / 06'53" / 07'01" / 10'30" / 07'16" / 07'17" / 08'48" / 06'44" / 07'05" / 06'28" / 07'01" / 07'01" / 11'09" / 06'45" / 06'43" / 07'25" / 06'50" / 07'03" / 06'49" / 06'49" / 06'15" / 05'22" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'10" | 1000 / 1000 |
| 2 | | 06'12" (+00'02") | 1000 / 2000 |
| 3 | | 06'32" (+00'22") | 1000 / 3000 |
| 4 | | 06'44" (+00'34") | 1000 / 4000 |
| 5 | | 06'47" (+00'37") | 1000 / 5000 |
| 6 | | 07'09" (+00'59") | 1000 / 6000 |
| 7 | | 06'38" (+00'28") | 1000 / 7000 |
| 8 | | 07'01" (+00'51") | 1000 / 8000 |
| 9 | | 07'02" (+00'52") | 1000 / 9000 |
| 10 | | 06'42" (+00'32") | 1000 / 10000 |
| 11 | | 06'53" (+00'43") | 1000 / 11000 |
| 12 | | 07'01" (+00'51") | 1000 / 12000 |
| 13 | | 07'08" (+00'58") | 1000 / 13000 |
| 14 | | 07'15" (+01'05") | 1000 / 14000 |
| 15 | | 07'17" (+01'07") | 1000 / 15000 |
| 16 | | 06'45" (+00'35") | 1000 / 16000 |
| 17 | | 06'43" (+00'33") | 1000 / 17000 |
| 18 | | 07'05" (+00'55") | 1000 / 18000 |
| 19 | | 06'27" (+00'17") | 1000 / 19000 |
| 20 | | 07'01" (+00'51") | 1000 / 20000 |
| 21 | | 07'00" (+00'50") | 1000 / 21000 |
| 22 | | 06'38" (+00'28") | 1000 / 22000 |
| 23 | | 06'45" (+00'35") | 1000 / 23000 |
| 24 | | 06'42" (+00'32") | 1000 / 24000 |
| 25 | | 06'28" (+00'18") | 1000 / 25000 |
| 26 | | 06'49" (+00'39") | 1000 / 26000 |
| 27 | | 07'03" (+00'53") | 1000 / 27000 |
| 28 | | 06'49" (+00'39") | 1000 / 28000 |
| 29 | | 06'48" (+00'38") | 1000 / 29000 |
| 30 | | 06'15" (+00'05") | 1000 / 30000 |
| 31 | | 05'20" | 385 / 30385 |
超久沒練跑LSD這次還是自己獨跑
靠著三支香蕉一瓶紅牛兩塊士力架巧克力及3包BCAA撐著
雨時停時而大跑到第二圈鞋子就開始溼起來
很開心的今天沒抽筋配M配速
最後幾K試還有力將配速拉起來
狀況調整的比想像好些
練完LSD希望台北馬可以跑的舒服些
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
12月累積里程 :
112.81 km 
Adidas ENERGY BOOST 累積 :
348.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'11" | 00:06'11" |
| 2 | 06'13" | 00:12'24" |
| 3 | 06'33" | 00:18'57" |
| 4 | 06'44" | 00:25'41" |
| 5 | 06'47" | 00:32'28" |
| 6 | 07'10" | 00:39'38" |
| 7 | 06'39" | 00:46'17" |
| 8 | 07'01" | 00:53'18" |
| 9 | 07'02" | 01:00'20" |
| 10 | 06'42" | 01:07'02" |
| 11 | 06'53" | 01:13'55" |
| 12 | 07'01" | 01:20'56" |
| 13 | 10'30" | 01:31'26" |
| 14 | 07'16" | 01:38'42" |
| 15 | 07'17" | 01:45'59" |
| 16 | 08'48" | 01:54'47" |
| 17 | 06'44" | 02:01'31" |
| 18 | 07'05" | 02:08'36" |
| 19 | 06'28" | 02:15'04" |
| 20 | 07'01" | 02:22'05" |
| 21 | 07'01" | 02:29'06" |
| 22 | 11'09" | 02:40'15" |
| 23 | 06'45" | 02:47'00" |
| 24 | 06'43" | 02:53'43" |
| 25 | 07'25" | 03:01'08" |
| 26 | 06'50" | 03:07'58" |
| 27 | 07'03" | 03:15'01" |
| 28 | 06'49" | 03:21'50" |
| 29 | 06'49" | 03:28'39" |
| 30 | 06'15" | 03:34'54" |
| 30.4 | 05'21" | 03:36'58" |
10897.3 km | 
301.1 km
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