30.1 km | 03:12:21 | 06:23/km日期: 2015-11-01 07:21 - 總爬升: 411 m - 地點: 楓樹坑 - 天氣: 陰 - 平均心率: 135 - 卡路里: 1708 Cal - 總步數: 35170 - 平均步頻: 182 - 平均步幅: 85 cm - 溫度: 21°C - 濕度: 83%
Pace: 05'54" / 06'15" / 07'33" / 06'19" / 05'47" / 05'28" / 05'30" / 05'27" / 06'16" / 06'40" / 07'07" / 09'06" / 06'24" / 06'03" / 05'36" / 05'30" / 07'04" / 05'33" / 07'13" / 06'53" / 07'45" / 06'04" / 05'49" / 05'35" / 05'18" / 06'03" / 06'55" / 07'35" / 06'08" / 05'52" / 13'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'51" (+00'36") | 1006 / 1006 | 187 / 90 |
| 2 | | 06'12" (+00'57") | 1005 / 2011 | 187 / 85 |
| 3 | | 07'30" (+02'15") | 1005 / 3017 | 181 / 73 |
| 4 | | 06'17" (+01'02") | 1004 / 4022 | 186 / 85 |
| 5 | | 05'46" (+00'31") | 1000 / 5022 | 188 / 91 |
| 6 | | 05'28" (+00'13") | 1007 / 6030 | 188 / 96 |
| 7 | | 05'28" (+00'13") | 1004 / 7034 | 187 / 97 |
| 8 | | 05'24" (+00'09") | 1008 / 8042 | 187 / 98 |
| 9 | | 06'26" (+01'11") | 1005 / 9048 | 184 / 84 |
| 10 | | 06'49" (+01'34") | 1003 / 10052 | 185 / 79 |
| 11 | | 07'12" (+01'57") | 1000 / 11052 | 180 / 76 |
| 12 | | 08'57" (+03'42") | 1004 / 12057 | 174 / 64 |
| 13 | | 06'38" (+01'23") | 1004 / 13061 | 182 / 82 |
| 14 | | 06'02" (+00'47") | 1006 / 14068 | 184 / 89 |
| 15 | | 05'30" (+00'15") | 1007 / 15075 | 188 / 96 |
| 16 | | 05'27" (+00'12") | 1006 / 16082 | 188 / 97 |
| 17 | | 07'00" (+01'45") | 1008 / 17090 | 144 / 98 |
| 18 | | 05'46" (+00'31") | 1004 / 18094 | 188 / 91 |
| 19 | | 07'19" (+02'04") | 1000 / 19095 | 168 / 81 |
| 20 | | 06'44" (+01'29") | 1004 / 20100 | 185 / 79 |
| 21 | | 07'44" (+02'29") | 1008 / 21109 | 180 / 71 |
| 22 | | 05'52" (+00'37") | 1003 / 22112 | 185 / 91 |
| 23 | | 05'46" (+00'31") | 1005 / 23118 | 185 / 93 |
| 24 | | 05'33" (+00'18") | 1000 / 24119 | 188 / 95 |
| 25 | | 05'15" | 1008 / 25127 | 187 / 101 |
| 26 | | 06'12" (+00'57") | 1011 / 26138 | 185 / 86 |
| 27 | | 07'00" (+01'45") | 1000 / 27139 | 185 / 77 |
| 28 | | 07'33" (+02'18") | 1004 / 28143 | 182 / 72 |
| 29 | | 05'58" (+00'43") | 1007 / 29151 | 184 / 90 |
| 30 | | 05'43" (+00'28") | 1002 / 30153 | 185 / 94 |
楓樹坑*3.5圈，LSD訓練，昨天及前天的疲憊還未消除，一開始跑就覺得很累，速度也只能慢，又累又餓，第二圈到忠義路上兵營的7-11，吃了巧克力蛋糕和運動飲料後，狀況有稍微好轉，第三圈後段就又很累，免強湊滿30公里。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
11月累積里程 :
217.90 km 
Asics TARTHERZEAL 2 累積 :
1911.2 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'54" | 00:05'54" |
| 2 | 06'15" | 00:12'09" |
| 3 | 07'33" | 00:19'42" |
| 4 | 06'19" | 00:26'01" |
| 5 | 05'47" | 00:31'48" |
| 6 | 05'28" | 00:37'16" |
| 7 | 05'30" | 00:42'46" |
| 8 | 05'27" | 00:48'13" |
| 9 | 06'16" | 00:54'29" |
| 10 | 06'40" | 01:01'09" |
| 11 | 07'07" | 01:08'16" |
| 12 | 09'06" | 01:17'22" |
| 13 | 06'24" | 01:23'46" |
| 14 | 06'03" | 01:29'49" |
| 15 | 05'36" | 01:35'25" |
| 16 | 05'30" | 01:40'55" |
| 17 | 07'04" | 01:47'59" |
| 18 | 05'33" | 01:53'32" |
| 19 | 07'13" | 02:00'45" |
| 20 | 06'53" | 02:07'38" |
| 21 | 07'45" | 02:15'23" |
| 22 | 06'04" | 02:21'27" |
| 23 | 05'49" | 02:27'16" |
| 24 | 05'35" | 02:32'51" |
| 25 | 05'18" | 02:38'09" |
| 26 | 06'03" | 02:44'12" |
| 27 | 06'55" | 02:51'07" |
| 28 | 07'35" | 02:58'42" |
| 29 | 06'08" | 03:04'50" |
| 30 | 05'52" | 03:10'42" |
| 30.1 | 13'32" | 03:12'21" |
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