30.0 km | 02:39:30 | 05:18/km日期: 2015-10-10 05:45 - 天氣: 陰 - 平均心率: 150 - 卡路里: 1728 Cal - 溫度: 23°C - 濕度: 78%
Pace: 06'09" / 05'57" / 05'30" / 05'15" / 05'16" / 05'13" / 05'18" / 05'09" / 05'14" / 05'16" / 05'20" / 05'10" / 05'04" / 06'04" / 04'51" / 04'59" / 04'32" / 04'44" / 05'00" / 04'34" / 05'26" / 04'57" / 05'02" / 04'45" / 05'57" / 05'50" / 05'49" / 05'56" / 05'39" / 1113'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'08" (+01'34") | 1000 / 1000 |
| 2 | | 05'44" (+01'10") | 1000 / 2000 |
| 3 | | 05'41" (+01'07") | 1000 / 3000 |
| 4 | | 05'11" (+00'37") | 1000 / 4000 |
| 5 | | 05'19" (+00'45") | 1000 / 5000 |
| 6 | | 05'13" (+00'39") | 1000 / 6000 |
| 7 | | 05'05" (+00'31") | 1000 / 7000 |
| 8 | | 05'13" (+00'39") | 1000 / 8000 |
| 9 | | 05'06" (+00'32") | 1000 / 9000 |
| 10 | | 05'30" (+00'56") | 1000 / 10000 |
| 11 | | 05'18" (+00'44") | 1000 / 11000 |
| 12 | | 05'05" (+00'31") | 1000 / 12000 |
| 13 | | 05'05" (+00'31") | 1000 / 13000 |
| 14 | | 05'58" (+01'24") | 1000 / 14000 |
| 15 | | 04'54" (+00'20") | 1000 / 15000 |
| 16 | | 04'47" (+00'13") | 1000 / 16000 |
| 17 | | 04'34" | 1000 / 17000 |
| 18 | | 04'55" (+00'21") | 1000 / 18000 |
| 19 | | 04'45" (+00'11") | 1000 / 19000 |
| 20 | | 04'49" (+00'15") | 1000 / 20000 |
| 21 | | 05'14" (+00'40") | 1000 / 21000 |
| 22 | | 05'09" (+00'35") | 1000 / 22000 |
| 23 | | 04'47" (+00'13") | 1000 / 23000 |
| 24 | | 04'43" (+00'09") | 1000 / 24000 |
| 25 | | 06'04" (+01'30") | 1000 / 25000 |
| 26 | | 05'48" (+01'14") | 1000 / 26000 |
| 27 | | 05'53" (+01'19") | 1000 / 27000 |
| 28 | | 05'44" (+01'10") | 1000 / 28000 |
| 29 | | 05'46" (+01'12") | 1000 / 29000 |
| 30 | | 05'42" (+01'08") | 1000 / 30000 |
| 31 | | 01:06'40" (+02'06") | 5 / 30005 |
雖然腳傷好不了，但是每個月例行的長距離訓練還是要跑一下，依照前次的經驗13公里時可以到社子的便利商店補給，所以前段就控制心跳在150以下慢慢跑，補給後從14公里開始給心臟多點壓力心跳拉高到160以上跑個10公里，最後6公里放慢緩和把心跳再降到150以下。今天右腳狀況不太好12公里後開始出現腳趾和前掌痛，有時會紓緩但是一直不太舒服，應該是又不自覺的幫左腳分擔太多力量，跑完後右腳跟外側的厚繭磨出大水泡，跑了這麼多年第一次出現這個狀況。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
10月累積里程 :
160.41 km 
Asics Gt2000 3 累積 :
411.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'09" | 00:06'09" |
| 2 | 05'57" | 00:12'06" |
| 3 | 05'30" | 00:17'36" |
| 4 | 05'15" | 00:22'51" |
| 5 | 05'16" | 00:28'07" |
| 6 | 05'13" | 00:33'20" |
| 7 | 05'18" | 00:38'38" |
| 8 | 05'09" | 00:43'47" |
| 9 | 05'14" | 00:49'01" |
| 10 | 05'16" | 00:54'17" |
| 11 | 05'20" | 00:59'37" |
| 12 | 05'10" | 01:04'47" |
| 13 | 05'04" | 01:09'51" |
| 14 | 06'04" | 01:15'55" |
| 15 | 04'51" | 01:20'46" |
| 16 | 04'59" | 01:25'45" |
| 17 | 04'32" | 01:30'17" |
| 18 | 04'44" | 01:35'01" |
| 19 | 05'00" | 01:40'01" |
| 20 | 04'34" | 01:44'35" |
| 21 | 05'26" | 01:50'01" |
| 22 | 04'57" | 01:54'58" |
| 23 | 05'02" | 02:00'00" |
| 24 | 04'45" | 02:04'45" |
| 25 | 05'57" | 02:10'42" |
| 26 | 05'50" | 02:16'32" |
| 27 | 05'49" | 02:22'21" |
| 28 | 05'56" | 02:28'17" |
| 29 | 05'39" | 02:33'56" |
| 30.0 | 05'32" | 02:39'30" |
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