30.0 km | 02:43:32 | 05:26/km日期: 2020-11-28 06:50 - 平均心率: 151 - 卡路里: 1806 Cal - 平均步頻: 194 - 溫度: 22°C - 濕度: 75% - PM2.5: 良好(23)
Pace: 05'32" / 05'34" / 05'22" / 05'23" / 05'28" / 05'34" / 05'26" / 05'25" / 05'32" / 05'23" / 05'51" / 05'25" / 05'35" / 05'27" / 05'28" / 05'53" / 05'26" / 05'29" / 08'41" / 05'29" / 05'27" / 05'11" / 05'22" / 05'19" / 07'02" / 05'20" / 05'26" / 05'21" / 05'18" / 05'21" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'33" (+00'22") | 1000 / 1000 |
| 2 | | 05'33" (+00'22") | 1000 / 2000 |
| 3 | | 05'21" (+00'10") | 1000 / 3000 |
| 4 | | 05'22" (+00'11") | 1000 / 4000 |
| 5 | | 05'28" (+00'17") | 1000 / 5000 |
| 6 | | 05'33" (+00'22") | 1000 / 6000 |
| 7 | | 05'26" (+00'15") | 1000 / 7000 |
| 8 | | 05'24" (+00'13") | 1000 / 8000 |
| 9 | | 05'32" (+00'21") | 1000 / 9000 |
| 10 | | 05'22" (+00'11") | 1000 / 10000 |
| 11 | | 05'50" (+00'39") | 1000 / 11000 |
| 12 | | 05'24" (+00'13") | 1000 / 12000 |
| 13 | | 05'35" (+00'24") | 1000 / 13000 |
| 14 | | 05'26" (+00'15") | 1000 / 14000 |
| 15 | | 05'28" (+00'17") | 1000 / 15000 |
| 16 | | 05'52" (+00'41") | 1000 / 16000 |
| 17 | | 05'25" (+00'14") | 1000 / 17000 |
| 18 | | 05'28" (+00'17") | 1000 / 18000 |
| 19 | | 05'20" (+00'09") | 1000 / 19000 |
| 20 | | 05'28" (+00'17") | 1000 / 20000 |
| 21 | | 05'27" (+00'16") | 1000 / 21000 |
| 22 | | 05'11" | 1000 / 22000 |
| 23 | | 05'21" (+00'10") | 1000 / 23000 |
| 24 | | 05'19" (+00'08") | 1000 / 24000 |
| 25 | | 05'21" (+00'10") | 1000 / 25000 |
| 26 | | 05'19" (+00'08") | 1000 / 26000 |
| 27 | | 05'26" (+00'15") | 1000 / 27000 |
| 28 | | 05'20" (+00'09") | 1000 / 28000 |
| 29 | | 05'17" (+00'06") | 1000 / 29000 |
| 30 | | 05'21" (+00'10") | 1000 / 30000 |
| 31 | | 04'14" | 5 / 30005 |
快七點才出門加上跑3K太陽就露臉了，心裡想今天應該會GG的命運了，還好溫度還算涼爽，今天可能是台北馬前的最後一趟30K了，準備迎接下週的旗美馬半馬熱身一下
出發前一顆檸檬鹽錠，10K吃一塊Twix巧克力，18K停錶進7-11補舒跑，中間有再補一顆鹽錠，24.5K太座來電，一定要再次停錶接一下
後8K怎麼可能會可以維持05:20，是不是GPS壞壞去了啊？
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
11月累積里程 : 410.11 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 05'34" | 00:11'06" |
| 3 | 05'22" | 00:16'28" |
| 4 | 05'23" | 00:21'51" |
| 5 | 05'28" | 00:27'19" |
| 6 | 05'34" | 00:32'53" |
| 7 | 05'26" | 00:38'19" |
| 8 | 05'25" | 00:43'44" |
| 9 | 05'32" | 00:49'16" |
| 10 | 05'23" | 00:54'39" |
| 11 | 05'51" | 01:00'30" |
| 12 | 05'25" | 01:05'55" |
| 13 | 05'35" | 01:11'30" |
| 14 | 05'27" | 01:16'57" |
| 15 | 05'28" | 01:22'25" |
| 16 | 05'53" | 01:28'18" |
| 17 | 05'26" | 01:33'44" |
| 18 | 05'29" | 01:39'13" |
| 19 | 08'41" | 01:47'54" |
| 20 | 05'29" | 01:53'23" |
| 21 | 05'27" | 01:58'50" |
| 22 | 05'11" | 02:04'01" |
| 23 | 05'22" | 02:09'23" |
| 24 | 05'19" | 02:14'42" |
| 25 | 07'02" | 02:21'44" |
| 26 | 05'20" | 02:27'04" |
| 27 | 05'26" | 02:32'30" |
| 28 | 05'21" | 02:37'51" |
| 29 | 05'18" | 02:43'09" |
| 30 | 05'21" | 02:48'30" |
| 30.0 | 05'38" | 02:48'32" |
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