30.0 km | 02:35:30 | 05:10/km日期: 2016-10-12 17:23 - 地點: 八里左岸 - 天氣: 陰雨 - 平均心率: 136 - 卡路里: 1354 Cal - 平均步頻: 192 - 溫度: 24°C - 濕度: 78%
Pace: 05'30" / 05'11" / 05'17" / 05'13" / 05'09" / 05'08" / 05'21" / 05'15" / 05'49" / 05'15" / 05'09" / 05'20" / 05'08" / 05'11" / 05'04" / 05'02" / 05'09" / 06'02" / 05'09" / 05'20" / 05'18" / 05'19" / 05'16" / 05'06" / 05'12" / 04'59" / 04'53" / 04'41" / 04'33" / 04'28" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'29" (+01'02") | 1000 / 1000 |
| 2 | | 05'10" (+00'43") | 1000 / 2000 |
| 3 | | 05'17" (+00'50") | 1000 / 3000 |
| 4 | | 05'12" (+00'45") | 1000 / 4000 |
| 5 | | 05'08" (+00'41") | 1000 / 5000 |
| 6 | | 05'08" (+00'41") | 1000 / 6000 |
| 7 | | 05'21" (+00'54") | 1000 / 7000 |
| 8 | | 05'14" (+00'47") | 1000 / 8000 |
| 9 | | 05'49" (+01'22") | 1000 / 9000 |
| 10 | | 05'14" (+00'47") | 1000 / 10000 |
| 11 | | 05'08" (+00'41") | 1000 / 11000 |
| 12 | | 05'14" (+00'47") | 1000 / 12000 |
| 13 | | 05'13" (+00'46") | 1000 / 13000 |
| 14 | | 05'10" (+00'43") | 1000 / 14000 |
| 15 | | 05'04" (+00'37") | 1000 / 15000 |
| 16 | | 05'02" (+00'35") | 1000 / 16000 |
| 17 | | 05'08" (+00'41") | 1000 / 17000 |
| 18 | | 06'02" (+01'35") | 1000 / 18000 |
| 19 | | 05'08" (+00'41") | 1000 / 19000 |
| 20 | | 05'19" (+00'52") | 1000 / 20000 |
| 21 | | 05'18" (+00'51") | 1000 / 21000 |
| 22 | | 05'19" (+00'52") | 1000 / 22000 |
| 23 | | 05'15" (+00'48") | 1000 / 23000 |
| 24 | | 05'06" (+00'39") | 1000 / 24000 |
| 25 | | 05'12" (+00'45") | 1000 / 25000 |
| 26 | | 04'59" (+00'32") | 1000 / 26000 |
| 27 | | 04'52" (+00'25") | 1000 / 27000 |
| 28 | | 04'41" (+00'14") | 1000 / 28000 |
| 29 | | 04'33" (+00'06") | 1000 / 29000 |
| 30 | | 04'27" | 1000 / 30000 |
| 31 | | 05'15" (+00'48") | 9 / 30009 |
如來神掌自主練習後大休4天，今天體感還是微累跑心率140bpm。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
10月累積里程 :
551.47 km 
母子鱷魚 BN68寶藍三代 累積 :
962.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'30" | 00:05'30" |
| 2 | 05'11" | 00:10'41" |
| 3 | 05'17" | 00:15'58" |
| 4 | 05'13" | 00:21'11" |
| 5 | 05'09" | 00:26'20" |
| 6 | 05'08" | 00:31'28" |
| 7 | 05'21" | 00:36'49" |
| 8 | 05'15" | 00:42'04" |
| 9 | 05'49" | 00:47'53" |
| 10 | 05'15" | 00:53'08" |
| 11 | 05'09" | 00:58'17" |
| 12 | 05'20" | 01:03'37" |
| 13 | 05'08" | 01:08'45" |
| 14 | 05'11" | 01:13'56" |
| 15 | 05'04" | 01:19'00" |
| 16 | 05'02" | 01:24'02" |
| 17 | 05'09" | 01:29'11" |
| 18 | 06'02" | 01:35'13" |
| 19 | 05'09" | 01:40'22" |
| 20 | 05'20" | 01:45'42" |
| 21 | 05'18" | 01:51'00" |
| 22 | 05'19" | 01:56'19" |
| 23 | 05'16" | 02:01'35" |
| 24 | 05'06" | 02:06'41" |
| 25 | 05'12" | 02:11'53" |
| 26 | 04'59" | 02:16'52" |
| 27 | 04'53" | 02:21'45" |
| 28 | 04'41" | 02:26'26" |
| 29 | 04'33" | 02:30'59" |
| 30 | 04'28" | 02:35'27" |
| 30.0 | 05'30" | 02:35'30" |
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