30.0 km | 03:16:56 | 06:33/km日期: 2021-10-30 15:13 - 平均心率: 130 - 卡路里: 1365 Cal - 平均步頻: 188 - 溫度: 24°C - 濕度: 69% - PM2.5: 良好(5)
Pace: 07'41" / 06'59" / 06'30" / 06'06" / 05'42" / 06'10" / 06'18" / 06'00" / 05'50" / 05'38" / 11'58" / 07'14" / 07'02" / 06'45" / 06'41" / 06'33" / 06'33" / 06'38" / 06'30" / 06'41" / 06'25" / 06'48" / 08'26" / 06'52" / 09'25" / 06'13" / 06'18" / 06'04" / 06'05" / 05'54" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'50" (+02'13") | 1000 / 1000 |
| 2 | | 06'57" (+01'20") | 1000 / 2000 |
| 3 | | 06'30" (+00'53") | 1000 / 3000 |
| 4 | | 06'05" (+00'28") | 1000 / 4000 |
| 5 | | 05'42" (+00'05") | 1000 / 5000 |
| 6 | | 06'09" (+00'32") | 1000 / 6000 |
| 7 | | 06'18" (+00'41") | 1000 / 7000 |
| 8 | | 05'59" (+00'22") | 1000 / 8000 |
| 9 | | 05'50" (+00'13") | 1000 / 9000 |
| 10 | | 05'37" | 1000 / 10000 |
| 11 | | 07'30" (+01'53") | 1000 / 11000 |
| 12 | | 07'13" (+01'36") | 1000 / 12000 |
| 13 | | 07'02" (+01'25") | 1000 / 13000 |
| 14 | | 06'44" (+01'07") | 1000 / 14000 |
| 15 | | 06'41" (+01'04") | 1000 / 15000 |
| 16 | | 06'33" (+00'56") | 1000 / 16000 |
| 17 | | 06'32" (+00'55") | 1000 / 17000 |
| 18 | | 06'38" (+01'01") | 1000 / 18000 |
| 19 | | 06'30" (+00'53") | 1000 / 19000 |
| 20 | | 06'40" (+01'03") | 1000 / 20000 |
| 21 | | 06'24" (+00'47") | 1000 / 21000 |
| 22 | | 06'48" (+01'11") | 1000 / 22000 |
| 23 | | 08'25" (+02'48") | 1000 / 23000 |
| 24 | | 06'52" (+01'15") | 1000 / 24000 |
| 25 | | 06'33" (+00'56") | 1000 / 25000 |
| 26 | | 06'13" (+00'36") | 1000 / 26000 |
| 27 | | 06'17" (+00'40") | 1000 / 27000 |
| 28 | | 06'04" (+00'27") | 1000 / 28000 |
| 29 | | 06'05" (+00'28") | 1000 / 29000 |
| 30 | | 05'53" (+00'16") | 1000 / 30000 |
| 31 | | 06'28" (+00'51") | 21 / 30021 |
拉30公里的訓練真的很不容易，不過我還是有完成這項功課，給自己一個👍
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~131 | 65~79% |
| 2:M馬拉松配速區 | 131~147 | 79~89% |
| 3:T乳酸耐力區 | 147~152 | 89~92% |
| 4:A無氧耐力區 | 152~161 | 92~97.5% |
| 5:I最大耗氧區 | 161~166 | 97.5~100% |
| 最大心率為166 點此去設定最大心率 |
10月累積里程 :
284.80 km 
狠速C 小黑 累積 :
898.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'41" | 00:07'41" |
| 2 | 06'59" | 00:14'40" |
| 3 | 06'30" | 00:21'10" |
| 4 | 06'06" | 00:27'16" |
| 5 | 05'42" | 00:32'58" |
| 6 | 06'10" | 00:39'08" |
| 7 | 06'18" | 00:45'26" |
| 8 | 06'00" | 00:51'26" |
| 9 | 05'50" | 00:57'16" |
| 10 | 05'38" | 01:02'54" |
| 11 | 11'58" | 01:14'52" |
| 12 | 07'14" | 01:22'06" |
| 13 | 07'02" | 01:29'08" |
| 14 | 06'45" | 01:35'53" |
| 15 | 06'41" | 01:42'34" |
| 16 | 06'33" | 01:49'07" |
| 17 | 06'33" | 01:55'40" |
| 18 | 06'38" | 02:02'18" |
| 19 | 06'30" | 02:08'48" |
| 20 | 06'41" | 02:15'29" |
| 21 | 06'25" | 02:21'54" |
| 22 | 06'48" | 02:28'42" |
| 23 | 08'26" | 02:37'08" |
| 24 | 06'52" | 02:44'00" |
| 25 | 09'25" | 02:53'25" |
| 26 | 06'13" | 02:59'38" |
| 27 | 06'18" | 03:05'56" |
| 28 | 06'04" | 03:12'00" |
| 29 | 06'05" | 03:18'05" |
| 30 | 05'54" | 03:23'59" |
| 30.0 | 06'19" | 03:24'07" |
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