29.8 km | 04:22:14 | 08:47/km日期: 2014-04-13 06:05 - 地點: 河堤 - 天氣: 晴 - 平均心率: 72 - 卡路里: 2341 Cal - 溫度: 22°C - 濕度: 86%
Pace: 06'53" / 06'25" / 06'15" / 06'06" / 06'29" / 06'00" / 06'24" / 06'28" / 07'12" / 06'33" / 06'49" / 06'28" / 08'04" / 07'11" / 07'35" / 07'38" / 10'01" / 08'24" / 07'26" / 11'14" / 10'32" / 08'56" / 12'22" / 13'57" / 11'12" / 12'15" / 11'46" / 11'08" / 11'02" / 12'50" / 00'47" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'52" (+00'51") | 1001 / 1001 |
| 2 | | 06'24" (+00'23") | 1001 / 2002 |
| 3 | | 06'14" (+00'13") | 1013 / 3015 |
| 4 | | 06'06" (+00'05") | 1014 / 4030 |
| 5 | | 06'26" (+00'25") | 1002 / 5032 |
| 6 | | 06'01" | 1008 / 6041 |
| 7 | | 06'24" (+00'23") | 1000 / 7042 |
| 8 | | 06'28" (+00'27") | 1007 / 8049 |
| 9 | | 07'10" (+01'09") | 1003 / 9053 |
| 10 | | 06'36" (+00'35") | 1008 / 10061 |
| 11 | | 06'46" (+00'45") | 1010 / 11071 |
| 12 | | 06'27" (+00'26") | 1010 / 12082 |
| 13 | | 08'06" (+02'05") | 1006 / 13088 |
| 14 | | 07'13" (+01'12") | 1010 / 14098 |
| 15 | | 07'35" (+01'34") | 1011 / 15109 |
| 16 | | 07'36" (+01'35") | 1017 / 16126 |
| 17 | | 09'51" (+03'50") | 1001 / 17128 |
| 18 | | 08'31" (+02'30") | 1010 / 18139 |
| 19 | | 07'28" (+01'27") | 1011 / 19150 |
| 20 | | 11'50" (+05'49") | 1011 / 20162 |
| 21 | | 09'55" (+03'54") | 1001 / 21163 |
| 22 | | 09'36" (+03'35") | 1008 / 22172 |
| 23 | | 12'24" (+06'23") | 1008 / 23181 |
| 24 | | 13'54" (+07'53") | 998 / 24180 |
| 25 | | 11'21" (+05'20") | 1014 / 25195 |
| 26 | | 12'18" (+06'17") | 1006 / 26201 |
| 27 | | 11'23" (+05'22") | 1010 / 27212 |
| 28 | | 11'08" (+05'07") | 1010 / 28223 |
| 29 | | 10'55" (+04'54") | 1004 / 29228 |
| 30 | | 13'17" (+07'16") | 829 / 30058 |
下禮拜就要初馬了，
因為之前受傷，一個月沒跑了，
想說來30 K LSD好了，
沒想到錯估形勢，補給也帶不夠，
跑完半馬水就喝完了，後面10 K都用走的，
真糟
不過也因為這次才發，我的AR4鞋子太小了，
看來下週的初馬糗了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
4月累積里程 :
115.39 km 
MIZUNO Racing Wave Spacer AR 4 累積 :
792.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'53" | 00:06'53" |
| 2 | 06'25" | 00:13'18" |
| 3 | 06'15" | 00:19'33" |
| 4 | 06'06" | 00:25'39" |
| 5 | 06'29" | 00:32'08" |
| 6 | 06'00" | 00:38'08" |
| 7 | 06'24" | 00:44'32" |
| 8 | 06'28" | 00:51'00" |
| 9 | 07'12" | 00:58'12" |
| 10 | 06'33" | 01:04'45" |
| 11 | 06'49" | 01:11'34" |
| 12 | 06'28" | 01:18'02" |
| 13 | 08'04" | 01:26'06" |
| 14 | 07'11" | 01:33'17" |
| 15 | 07'35" | 01:40'52" |
| 16 | 07'38" | 01:48'30" |
| 17 | 10'01" | 01:58'31" |
| 18 | 08'24" | 02:06'55" |
| 19 | 07'26" | 02:14'21" |
| 20 | 11'14" | 02:25'35" |
| 21 | 10'32" | 02:36'07" |
| 22 | 08'56" | 02:45'03" |
| 23 | 12'22" | 02:57'25" |
| 24 | 13'57" | 03:11'22" |
| 25 | 11'12" | 03:22'34" |
| 26 | 12'15" | 03:34'49" |
| 27 | 11'46" | 03:46'35" |
| 28 | 11'08" | 03:57'43" |
| 29 | 11'02" | 04:08'45" |
| 30 | 12'50" | 04:21'35" |
| 29.8 | -3'-39" | 04:22'14" |
34118.4 km | 
1011.7 km
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