30.4 km | 02:24:37 | 04:45/km日期: 2019-09-14 17:20 - 平均心率: 152 - 卡路里: 1706 Cal - 溫度: 30°C - 濕度: 68%
Pace: 05'01" / 04'47" / 04'53" / 04'59" / 05'00" / 04'59" / 05'03" / 04'59" / 05'04" / 05'00" / 05'10" / 04'55" / 04'47" / 04'52" / 04'48" / 04'37" / 04'54" / 04'52" / 04'32" / 04'44" / 04'17" / 04'25" / 04'44" / 04'20" / 04'30" / 04'31" / 04'31" / 04'33" / 04'31" / 04'34" / 04'16" /
發現最近執行太多高強度的訓練，又沒做好肌肉放鬆的作業，每當想跑有點距離的訓練總是提不起速度。
昨天乖乖的按摩肌肉，又是擦勞滅又是易利氣，今天總算是能跑完30km了，希望在二個月後能展現這一段時間訓練的成果
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
9月累積里程 :
263.74 km 
NIKE Zoom Fly 3 累積 :
1422.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'01" | 00:05'01" |
| 2 | 04'47" | 00:09'48" |
| 3 | 04'53" | 00:14'41" |
| 4 | 04'59" | 00:19'40" |
| 5 | 05'00" | 00:24'40" |
| 6 | 04'59" | 00:29'39" |
| 7 | 05'03" | 00:34'42" |
| 8 | 04'59" | 00:39'41" |
| 9 | 05'04" | 00:44'45" |
| 10 | 05'00" | 00:49'45" |
| 11 | 05'10" | 00:54'55" |
| 12 | 04'55" | 00:59'50" |
| 13 | 04'47" | 01:04'37" |
| 14 | 04'52" | 01:09'29" |
| 15 | 04'48" | 01:14'17" |
| 16 | 04'37" | 01:18'54" |
| 17 | 04'54" | 01:23'48" |
| 18 | 04'52" | 01:28'40" |
| 19 | 04'32" | 01:33'12" |
| 20 | 04'44" | 01:37'56" |
| 21 | 04'17" | 01:42'13" |
| 22 | 04'25" | 01:46'38" |
| 23 | 04'44" | 01:51'22" |
| 24 | 04'20" | 01:55'42" |
| 25 | 04'30" | 02:00'12" |
| 26 | 04'31" | 02:04'43" |
| 27 | 04'31" | 02:09'14" |
| 28 | 04'33" | 02:13'47" |
| 29 | 04'31" | 02:18'18" |
| 30 | 04'34" | 02:22'52" |
| 30.4 | 04'16" | 02:24'37" |
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