30.0 km | 02:35:09 | 05:10/km日期: 2021-11-13 06:10 - 地點: 福和橋河濱公園 - 天氣: 陰 - 平均心率: 155 - 卡路里: 1734 Cal - 平均步頻: 186 - 溫度: 17°C - 濕度: 94%
Pace: 06'31" / 06'08" / 05'59" / 06'05" / 05'21" / 05'12" / 04'59" / 05'04" / 05'02" / 06'58" / 04'58" / 04'59" / 04'25" / 04'29" / 04'33" / 04'43" / 04'30" / 04'26" / 04'18" / 04'17" / 04'17" / 05'22" / 05'02" / 05'26" / 05'14" / 05'11" / 05'10" / 05'15" / 05'28" / 04'17" / 75'00" /
30K LD，P 20K E Pace 10 K M Pace。
有11K M Pace，最後1K還跟1位常看到的跑很快的跑者尬一下，沒有上次跑30K那麼累，感覺還不錯但完成時間卻不好。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
11月累積里程 :
299.76 km 
NIKE AIR ZOOM ALPHAFLY NEXT 累積 :
670.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'31" | 00:06'31" |
| 2 | 06'08" | 00:12'39" |
| 3 | 05'59" | 00:18'38" |
| 4 | 06'05" | 00:24'43" |
| 5 | 05'21" | 00:30'04" |
| 6 | 05'12" | 00:35'16" |
| 7 | 04'59" | 00:40'15" |
| 8 | 05'04" | 00:45'19" |
| 9 | 05'02" | 00:50'21" |
| 10 | 06'58" | 00:57'19" |
| 11 | 04'58" | 01:02'17" |
| 12 | 04'59" | 01:07'16" |
| 13 | 04'25" | 01:11'41" |
| 14 | 04'29" | 01:16'10" |
| 15 | 04'33" | 01:20'43" |
| 16 | 04'43" | 01:25'26" |
| 17 | 04'30" | 01:29'56" |
| 18 | 04'26" | 01:34'22" |
| 19 | 04'18" | 01:38'40" |
| 20 | 04'17" | 01:42'57" |
| 21 | 04'17" | 01:47'14" |
| 22 | 05'22" | 01:52'36" |
| 23 | 05'02" | 01:57'38" |
| 24 | 05'26" | 02:03'04" |
| 25 | 05'14" | 02:08'18" |
| 26 | 05'11" | 02:13'29" |
| 27 | 05'10" | 02:18'39" |
| 28 | 05'15" | 02:23'54" |
| 29 | 05'28" | 02:29'22" |
| 30 | 04'17" | 02:33'39" |
| 30.0 | 63'49" | 02:35'09" |
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