30.0 km | 02:50:40 | 05:40/km日期: 2021-12-08 06:28 - 平均心率: 150 - 卡路里: 1069 Cal - 平均步頻: 196 - 溫度: 17°C - 濕度: 76% - PM2.5: 良好(12)
Pace: 05'59" / 05'59" / 05'54" / 05'52" / 05'40" / 05'45" / 05'45" / 05'45" / 05'44" / 05'41" / 05'40" / 05'34" / 05'33" / 05'40" / 05'41" / 05'41" / 05'36" / 05'40" / 05'37" / 05'35" / 05'35" / 05'40" / 05'43" / 05'40" / 05'39" / 05'41" / 05'23" / 05'35" / 05'43" / 05'31" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'58" (+00'35") | 1000 / 1000 |
| 2 | | 05'59" (+00'36") | 1000 / 2000 |
| 3 | | 05'54" (+00'31") | 1000 / 3000 |
| 4 | | 05'51" (+00'28") | 1000 / 4000 |
| 5 | | 05'40" (+00'17") | 1000 / 5000 |
| 6 | | 05'44" (+00'21") | 1000 / 6000 |
| 7 | | 05'45" (+00'22") | 1000 / 7000 |
| 8 | | 05'44" (+00'21") | 1000 / 8000 |
| 9 | | 05'44" (+00'21") | 1000 / 9000 |
| 10 | | 05'41" (+00'18") | 1000 / 10000 |
| 11 | | 05'39" (+00'16") | 1000 / 11000 |
| 12 | | 05'34" (+00'11") | 1000 / 12000 |
| 13 | | 05'32" (+00'09") | 1000 / 13000 |
| 14 | | 05'40" (+00'17") | 1000 / 14000 |
| 15 | | 05'40" (+00'17") | 1000 / 15000 |
| 16 | | 05'40" (+00'17") | 1000 / 16000 |
| 17 | | 05'36" (+00'13") | 1000 / 17000 |
| 18 | | 05'39" (+00'16") | 1000 / 18000 |
| 19 | | 05'37" (+00'14") | 1000 / 19000 |
| 20 | | 05'34" (+00'11") | 1000 / 20000 |
| 21 | | 05'35" (+00'12") | 1000 / 21000 |
| 22 | | 05'39" (+00'16") | 1000 / 22000 |
| 23 | | 05'43" (+00'20") | 1000 / 23000 |
| 24 | | 05'40" (+00'17") | 1000 / 24000 |
| 25 | | 05'38" (+00'15") | 1000 / 25000 |
| 26 | | 05'41" (+00'18") | 1000 / 26000 |
| 27 | | 05'23" | 1000 / 27000 |
| 28 | | 05'34" (+00'11") | 1000 / 28000 |
| 29 | | 05'42" (+00'19") | 1000 / 29000 |
| 30 | | 05'30" (+00'07") | 1000 / 30000 |
| 31 | | 05'28" (+00'05") | 29 / 30029 |
LR30，賽前最後的長距離練跑！
也終於完成近半年來比較像樣的LR了！
一開始就逆風、還好心率不算太高，接下來好好調整狀況&減量，雖然本來跑量就不高😌
跑完覺得有點失溫，雖然太陽🌞有點大！
| 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 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
12月累積里程 :
223.46 km 
Adidas Adizero Boston9 累積 :
1515.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'59" | 00:05'59" |
| 2 | 05'59" | 00:11'58" |
| 3 | 05'54" | 00:17'52" |
| 4 | 05'52" | 00:23'44" |
| 5 | 05'40" | 00:29'24" |
| 6 | 05'45" | 00:35'09" |
| 7 | 05'45" | 00:40'54" |
| 8 | 05'45" | 00:46'39" |
| 9 | 05'44" | 00:52'23" |
| 10 | 05'41" | 00:58'04" |
| 11 | 05'40" | 01:03'44" |
| 12 | 05'34" | 01:09'18" |
| 13 | 05'33" | 01:14'51" |
| 14 | 05'40" | 01:20'31" |
| 15 | 05'41" | 01:26'12" |
| 16 | 05'41" | 01:31'53" |
| 17 | 05'36" | 01:37'29" |
| 18 | 05'40" | 01:43'09" |
| 19 | 05'37" | 01:48'46" |
| 20 | 05'35" | 01:54'21" |
| 21 | 05'35" | 01:59'56" |
| 22 | 05'40" | 02:05'36" |
| 23 | 05'43" | 02:11'19" |
| 24 | 05'40" | 02:16'59" |
| 25 | 05'39" | 02:22'38" |
| 26 | 05'41" | 02:28'19" |
| 27 | 05'23" | 02:33'42" |
| 28 | 05'35" | 02:39'17" |
| 29 | 05'43" | 02:45'00" |
| 30 | 05'31" | 02:50'31" |
| 30.0 | 05'39" | 02:50'41" |
18064.7 km | 
439.4 km
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