30.0 km | 02:28:37 | 04:57/km日期: 2015-11-29 05:53 - 地點: 潭雅神 - 平均心率: 169 - 卡路里: 1702 Cal - 溫度: 19°C - 濕度: 80%
Pace: 06'00" / 06'16" / 05'44" / 05'11" / 04'46" / 06'15" / 04'46" / 04'46" / 04'57" / 04'40" / 04'41" / 04'37" / 04'48" / 04'46" / 04'54" / 05'54" / 04'55" / 05'03" / 04'35" / 04'50" / 04'48" / 04'49" / 04'43" / 05'12" / 04'49" / 04'50" / 04'54" / 12'06" / 05'00" / 04'36" / 40'50" /
W11 (50)
30K - LFD
。步頻 177
。跑到 10K 左右，右腳踝又開始痛了，到了 24K 像被刺到一樣，之後突然就沒感覺了（那誒安內！？）回到家感覺是有點漲漲的，但痛感還好不明顯。
。前面 4K 緩跑，速度較慢一些
。這樣的距離與均速，真的有操到，很累
600 613 545 513 446
449 446 449 459 442
439 441 447 448 454
513 457 502 438 449
449 447 453 444 450
450 453 443 506 425
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 127~154 | 65~79% |
| 2:M馬拉松配速區 | 154~174 | 79~89% |
| 3:T乳酸耐力區 | 174~180 | 89~92% |
| 4:A無氧耐力區 | 180~191 | 92~97.5% |
| 5:I最大耗氧區 | 191~196 | 97.5~100% |
| 最大心率為196 點此去設定最大心率 |
11月累積里程 :
255.90 km 
Adidas Takumi sen 2 累積 :
597.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'00" | 00:06'00" |
| 2 | 06'16" | 00:12'16" |
| 3 | 05'44" | 00:18'00" |
| 4 | 05'11" | 00:23'11" |
| 5 | 04'46" | 00:27'57" |
| 6 | 06'15" | 00:34'12" |
| 7 | 04'46" | 00:38'58" |
| 8 | 04'46" | 00:43'44" |
| 9 | 04'57" | 00:48'41" |
| 10 | 04'40" | 00:53'21" |
| 11 | 04'41" | 00:58'02" |
| 12 | 04'37" | 01:02'39" |
| 13 | 04'48" | 01:07'27" |
| 14 | 04'46" | 01:12'13" |
| 15 | 04'54" | 01:17'07" |
| 16 | 05'54" | 01:23'01" |
| 17 | 04'55" | 01:27'56" |
| 18 | 05'03" | 01:32'59" |
| 19 | 04'35" | 01:37'34" |
| 20 | 04'50" | 01:42'24" |
| 21 | 04'48" | 01:47'12" |
| 22 | 04'49" | 01:52'01" |
| 23 | 04'43" | 01:56'44" |
| 24 | 05'12" | 02:01'56" |
| 25 | 04'49" | 02:06'45" |
| 26 | 04'50" | 02:11'35" |
| 27 | 04'54" | 02:16'29" |
| 28 | 12'06" | 02:28'35" |
| 29 | 05'00" | 02:33'35" |
| 30 | 04'36" | 02:38'11" |
| 30.0 | 39'56" | 02:39'00" |
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