30.4 km | 02:32:13 | 05:00/km日期: 2016-12-30 16:25 - 地點: 高雄大學 - 天氣: 涼 - 平均心率: 173 - 卡路里: 1832 Cal - 平均步頻: 184 - 溫度: 21°C - 濕度: 77%
Pace: 06'24" / 05'12" / 05'14" / 05'17" / 05'12" / 05'16" / 05'26" / 05'21" / 05'32" / 05'13" / 05'01" / 04'55" / 04'47" / 04'53" / 05'27" / 05'03" / 05'07" / 05'11" / 05'01" / 04'59" / 05'10" / 05'28" / 04'44" / 04'54" / 04'57" / 05'23" / 04'32" / 04'34" / 04'42" / 04'28" / 04'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'15" (+00'48") | 1000 / 1000 |
| 2 | | 05'12" (+00'45") | 1000 / 2000 |
| 3 | | 05'13" (+00'46") | 1000 / 3000 |
| 4 | | 05'17" (+00'50") | 1000 / 4000 |
| 5 | | 05'12" (+00'45") | 1000 / 5000 |
| 6 | | 05'15" (+00'48") | 1000 / 6000 |
| 7 | | 05'26" (+00'59") | 1000 / 7000 |
| 8 | | 05'20" (+00'53") | 1000 / 8000 |
| 9 | | 05'32" (+01'05") | 1000 / 9000 |
| 10 | | 05'12" (+00'45") | 1000 / 10000 |
| 11 | | 05'01" (+00'34") | 1000 / 11000 |
| 12 | | 04'54" (+00'27") | 1000 / 12000 |
| 13 | | 04'47" (+00'20") | 1000 / 13000 |
| 14 | | 04'52" (+00'25") | 1000 / 14000 |
| 15 | | 04'54" (+00'27") | 1000 / 15000 |
| 16 | | 05'02" (+00'35") | 1000 / 16000 |
| 17 | | 05'06" (+00'39") | 1000 / 17000 |
| 18 | | 05'10" (+00'43") | 1000 / 18000 |
| 19 | | 05'01" (+00'34") | 1000 / 19000 |
| 20 | | 04'59" (+00'32") | 1000 / 20000 |
| 21 | | 05'09" (+00'42") | 1000 / 21000 |
| 22 | | 04'55" (+00'28") | 1000 / 22000 |
| 23 | | 04'43" (+00'16") | 1000 / 23000 |
| 24 | | 04'54" (+00'27") | 1000 / 24000 |
| 25 | | 04'57" (+00'30") | 1000 / 25000 |
| 26 | | 04'49" (+00'22") | 1000 / 26000 |
| 27 | | 04'32" (+00'05") | 1000 / 27000 |
| 28 | | 04'34" (+00'07") | 1000 / 28000 |
| 29 | | 04'41" (+00'14") | 1000 / 29000 |
| 30 | | 04'27" | 1000 / 30000 |
| 31 | | 04'14" | 385 / 30385 |
年終最後一跑。前10K和串哥畫虎蘭，中間一圈自己跑，後面16K懶神、威神來了，一起喇賽跑，最後兩圈順便練一下速度。這個月400K殘念了，不過現階段心態已改變，覺得質量並重會比光累積跑量更來得重要！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 134~163 | 65~79% |
| 2:M馬拉松配速區 | 163~184 | 79~89% |
| 3:T乳酸耐力區 | 184~190 | 89~92% |
| 4:A無氧耐力區 | 190~201 | 92~97.5% |
| 5:I最大耗氧區 | 201~207 | 97.5~100% |
| 最大心率為207 點此去設定最大心率 |
12月累積里程 :
366.35 km 
Adidas Adizero Takumi Ren 累積 :
660.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'24" | 00:06'24" |
| 2 | 05'12" | 00:11'36" |
| 3 | 05'14" | 00:16'50" |
| 4 | 05'17" | 00:22'07" |
| 5 | 05'12" | 00:27'19" |
| 6 | 05'16" | 00:32'35" |
| 7 | 05'26" | 00:38'01" |
| 8 | 05'21" | 00:43'22" |
| 9 | 05'32" | 00:48'54" |
| 10 | 05'13" | 00:54'07" |
| 11 | 05'01" | 00:59'08" |
| 12 | 04'55" | 01:04'03" |
| 13 | 04'47" | 01:08'50" |
| 14 | 04'53" | 01:13'43" |
| 15 | 05'27" | 01:19'10" |
| 16 | 05'03" | 01:24'13" |
| 17 | 05'07" | 01:29'20" |
| 18 | 05'11" | 01:34'31" |
| 19 | 05'01" | 01:39'32" |
| 20 | 04'59" | 01:44'31" |
| 21 | 05'10" | 01:49'41" |
| 22 | 05'28" | 01:55'09" |
| 23 | 04'44" | 01:59'53" |
| 24 | 04'54" | 02:04'47" |
| 25 | 04'57" | 02:09'44" |
| 26 | 05'23" | 02:15'07" |
| 27 | 04'32" | 02:19'39" |
| 28 | 04'34" | 02:24'13" |
| 29 | 04'42" | 02:28'55" |
| 30 | 04'28" | 02:33'23" |
| 30.4 | 04'14" | 02:35'01" |
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