30.0 km | 02:48:51 | 05:37/km日期: 2016-11-10 09:48 - 總爬升: 376 m - 地點: Ty - 天氣: 堅凍+雨 - 平均心率: 152 - 卡路里: 1432 Cal - 平均步頻: 176 - 溫度: 17°C - 濕度: 74%
Pace: 07'53" / 05'29" / 05'34" / 05'38" / 05'42" / 05'48" / 05'53" / 05'36" / 05'45" / 05'40" / 05'48" / 06'24" / 05'31" / 05'34" / 05'47" / 05'40" / 05'48" / 06'24" / 05'37" / 05'45" / 09'23" / 06'05" / 06'03" / 05'25" / 05'16" / 06'16" / 05'14" / 05'23" / 05'46" / 05'12" / 05'12" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'48" (+00'36") | 1000 / 1000 |
| 2 | | 05'29" (+00'17") | 1000 / 2000 |
| 3 | | 05'34" (+00'22") | 1000 / 3000 |
| 4 | | 05'37" (+00'25") | 1000 / 4000 |
| 5 | | 05'41" (+00'29") | 1000 / 5000 |
| 6 | | 05'48" (+00'36") | 1000 / 6000 |
| 7 | | 05'53" (+00'41") | 1000 / 7000 |
| 8 | | 05'35" (+00'23") | 1000 / 8000 |
| 9 | | 05'45" (+00'33") | 1000 / 9000 |
| 10 | | 05'39" (+00'27") | 1000 / 10000 |
| 11 | | 05'48" (+00'36") | 1000 / 11000 |
| 12 | | 05'47" (+00'35") | 1000 / 12000 |
| 13 | | 05'30" (+00'18") | 1000 / 13000 |
| 14 | | 05'33" (+00'21") | 1000 / 14000 |
| 15 | | 05'47" (+00'35") | 1000 / 15000 |
| 16 | | 05'40" (+00'28") | 1000 / 16000 |
| 17 | | 05'47" (+00'35") | 1000 / 17000 |
| 18 | | 05'53" (+00'41") | 1000 / 18000 |
| 19 | | 05'36" (+00'24") | 1000 / 19000 |
| 20 | | 05'45" (+00'33") | 1000 / 20000 |
| 21 | | 05'49" (+00'37") | 1000 / 21000 |
| 22 | | 05'39" (+00'27") | 1000 / 22000 |
| 23 | | 05'43" (+00'31") | 1000 / 23000 |
| 24 | | 05'24" (+00'12") | 1000 / 24000 |
| 25 | | 05'16" (+00'04") | 1000 / 25000 |
| 26 | | 05'29" (+00'17") | 1000 / 26000 |
| 27 | | 05'14" (+00'02") | 1000 / 27000 |
| 28 | | 05'22" (+00'10") | 1000 / 28000 |
| 29 | | 05'28" (+00'16") | 1000 / 29000 |
| 30 | | 05'12" | 1000 / 30000 |
| 31 | | 04'31" | 16 / 30016 |
腳仍未recover哂，全程都緊緊地，但天氣堅凍，心率低，比上年同期每k差不多快廿幾秒，進步了^^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
11月累積里程 :
221.01 km 
MIZUNO Wave Hitogami 2 累積 :
1308.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'53" | 00:07'53" |
| 2 | 05'29" | 00:13'22" |
| 3 | 05'34" | 00:18'56" |
| 4 | 05'38" | 00:24'34" |
| 5 | 05'42" | 00:30'16" |
| 6 | 05'48" | 00:36'04" |
| 7 | 05'53" | 00:41'57" |
| 8 | 05'36" | 00:47'33" |
| 9 | 05'45" | 00:53'18" |
| 10 | 05'40" | 00:58'58" |
| 11 | 05'48" | 01:04'46" |
| 12 | 06'24" | 01:11'10" |
| 13 | 05'31" | 01:16'41" |
| 14 | 05'34" | 01:22'15" |
| 15 | 05'47" | 01:28'02" |
| 16 | 05'40" | 01:33'42" |
| 17 | 05'48" | 01:39'30" |
| 18 | 06'24" | 01:45'54" |
| 19 | 05'37" | 01:51'31" |
| 20 | 05'45" | 01:57'16" |
| 21 | 09'23" | 02:06'39" |
| 22 | 06'05" | 02:12'44" |
| 23 | 06'03" | 02:18'47" |
| 24 | 05'25" | 02:24'12" |
| 25 | 05'16" | 02:29'28" |
| 26 | 06'16" | 02:35'44" |
| 27 | 05'14" | 02:40'58" |
| 28 | 05'23" | 02:46'21" |
| 29 | 05'46" | 02:52'07" |
| 30 | 05'12" | 02:57'19" |
| 30.0 | 05'01" | 02:57'24" |
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