30.1 km | 02:25:49 | 04:50/km日期: 2013-01-15 15:39 - 地點: 屏東市華盛街-海豐-長治交流道來回 - 天氣: 晴 - 平均心率: 155 - 卡路里: 2116 Cal - 溫度: 21°C - 濕度: 73%
Pace: 03'54" / 03'04" / 04'18" / 04'21" / 04'16" / 04'24" / 04'19" / 04'21" / 04'25" / 04'28" / 04'26" / 04'25" / 04'43" / 04'31" / 04'38" / 04'39" / 04'32" / 04'52" / 04'52" / 04'42" / 04'42" / 04'42" / 04'48" / 04'39" / 09'51" / 07'34" / 05'07" / 05'22" / 04'57" / 05'10" / 05'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'53" (+00'50") | 1018 / 1018 |
| 2 | | 03'03" | 992 / 2010 |
| 3 | | 04'16" (+01'13") | 996 / 3007 |
| 4 | | 04'20" (+01'17") | 1011 / 4018 |
| 5 | | 04'19" (+01'16") | 1010 / 5028 |
| 6 | | 04'23" (+01'20") | 998 / 6027 |
| 7 | | 04'19" (+01'16") | 999 / 7027 |
| 8 | | 04'19" (+01'16") | 995 / 8022 |
| 9 | | 04'24" (+01'21") | 1015 / 9038 |
| 10 | | 04'27" (+01'24") | 1002 / 10040 |
| 11 | | 04'27" (+01'24") | 995 / 11035 |
| 12 | | 04'26" (+01'23") | 1016 / 12052 |
| 13 | | 04'41" (+01'38") | 1004 / 13056 |
| 14 | | 04'30" (+01'27") | 993 / 14049 |
| 15 | | 04'38" (+01'35") | 1005 / 15055 |
| 16 | | 04'39" (+01'36") | 1011 / 16067 |
| 17 | | 04'30" (+01'27") | 1004 / 17071 |
| 18 | | 04'52" (+01'49") | 997 / 18068 |
| 19 | | 04'53" (+01'50") | 1003 / 19071 |
| 20 | | 04'41" (+01'38") | 1009 / 20081 |
| 21 | | 04'45" (+01'42") | 995 / 21077 |
| 22 | | 04'38" (+01'35") | 1003 / 22081 |
| 23 | | 04'47" (+01'44") | 1011 / 23092 |
| 24 | | 04'42" (+01'39") | 1001 / 24094 |
| 25 | | 09'50" (+06'47") | 1001 / 25095 |
| 26 | | 07'31" (+04'28") | 1004 / 26100 |
| 27 | | 05'10" (+02'07") | 1005 / 27105 |
| 28 | | 05'18" (+02'15") | 1007 / 28113 |
| 29 | | 04'55" (+01'52") | 1008 / 29121 |
| 30 | | 05'12" (+02'09") | 1005 / 30126 |
今天讓自己有氧訓練長距離項目，果然，我的肌力大概就在30㎞左右，前20㎞還好，但是一過了以後，我的天呀，真是不好受，在高雄馬之前，訓練的項目距離就累積到30㎞才夠，速度、有氧耐力都是一樣，加油~~!!
| 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 |
1月累積里程 : 207.55 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'54" | 00:03'54" |
| 2 | 03'04" | 00:06'58" |
| 3 | 04'18" | 00:11'16" |
| 4 | 04'21" | 00:15'37" |
| 5 | 04'16" | 00:19'53" |
| 6 | 04'24" | 00:24'17" |
| 7 | 04'19" | 00:28'36" |
| 8 | 04'21" | 00:32'57" |
| 9 | 04'25" | 00:37'22" |
| 10 | 04'28" | 00:41'50" |
| 11 | 04'26" | 00:46'16" |
| 12 | 04'25" | 00:50'41" |
| 13 | 04'43" | 00:55'24" |
| 14 | 04'31" | 00:59'55" |
| 15 | 04'38" | 01:04'33" |
| 16 | 04'39" | 01:09'12" |
| 17 | 04'32" | 01:13'44" |
| 18 | 04'52" | 01:18'36" |
| 19 | 04'52" | 01:23'28" |
| 20 | 04'42" | 01:28'10" |
| 21 | 04'42" | 01:32'52" |
| 22 | 04'42" | 01:37'34" |
| 23 | 04'48" | 01:42'22" |
| 24 | 04'39" | 01:47'01" |
| 25 | 09'51" | 01:56'52" |
| 26 | 07'34" | 02:04'26" |
| 27 | 05'07" | 02:09'33" |
| 28 | 05'22" | 02:14'55" |
| 29 | 04'57" | 02:19'52" |
| 30 | 05'10" | 02:25'02" |
| 30.1 | 05'20" | 02:25'49" |
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