30.0 km | 02:13:52 | 04:27/km日期: 2013-11-22 19:25 - 平均心率: 82 - 卡路里: 2334 Cal - 溫度: 20°C - 濕度: 76%
Pace: 04'39" / 04'29" / 04'28" / 04'29" / 04'21" / 04'35" / 04'34" / 04'37" / 04'34" / 04'37" / 04'34" / 04'33" / 04'36" / 04'33" / 04'37" / 04'27" / 04'29" / 04'24" / 04'22" / 04'24" / 04'17" / 04'18" / 04'20" / 04'17" / 04'17" / 04'17" / 04'17" / 04'11" / 04'07" / 04'01" / 70'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'38" (+00'40") | 1000 / 1000 |
| 2 | | 04'27" (+00'29") | 1016 / 2017 |
| 3 | | 04'28" (+00'30") | 1008 / 3025 |
| 4 | | 04'29" (+00'31") | 1011 / 4037 |
| 5 | | 04'20" (+00'22") | 1001 / 5038 |
| 6 | | 04'35" (+00'37") | 1012 / 6050 |
| 7 | | 04'33" (+00'35") | 1012 / 7062 |
| 8 | | 04'36" (+00'38") | 1012 / 8075 |
| 9 | | 04'34" (+00'36") | 998 / 9074 |
| 10 | | 04'38" (+00'40") | 1016 / 10090 |
| 11 | | 04'32" (+00'34") | 1011 / 11102 |
| 12 | | 04'33" (+00'35") | 996 / 12098 |
| 13 | | 04'34" (+00'36") | 1024 / 13123 |
| 14 | | 04'35" (+00'37") | 1000 / 14123 |
| 15 | | 04'33" (+00'35") | 1017 / 15141 |
| 16 | | 04'28" (+00'30") | 1010 / 16152 |
| 17 | | 04'27" (+00'29") | 1008 / 17160 |
| 18 | | 04'24" (+00'26") | 1010 / 18170 |
| 19 | | 04'22" (+00'24") | 1006 / 19177 |
| 20 | | 04'22" (+00'24") | 1006 / 20184 |
| 21 | | 04'18" (+00'20") | 1005 / 21189 |
| 22 | | 04'16" (+00'18") | 1009 / 22199 |
| 23 | | 04'20" (+00'22") | 1015 / 23214 |
| 24 | | 04'18" (+00'20") | 1009 / 24223 |
| 25 | | 04'17" (+00'19") | 1003 / 25226 |
| 26 | | 04'12" (+00'14") | 1012 / 26238 |
| 27 | | 04'18" (+00'20") | 1015 / 27254 |
| 28 | | 04'10" (+00'12") | 1005 / 28259 |
| 29 | | 04'04" (+00'06") | 1008 / 29268 |
| 30 | | 03'58" | 1008 / 30276 |
30k漸速跑
以前剛練跑時覺得繞操場很無聊
現在已經不會有這種想法了
純粹的跑步帶來純粹的快樂
越跑心情越好^^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
11月累積里程 :
240.06 km 
MIZUNO WAVE AERO 12 WIDE 累積 :
1797.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'39" | 00:04'39" |
| 2 | 04'29" | 00:09'08" |
| 3 | 04'28" | 00:13'36" |
| 4 | 04'29" | 00:18'05" |
| 5 | 04'21" | 00:22'26" |
| 6 | 04'35" | 00:27'01" |
| 7 | 04'34" | 00:31'35" |
| 8 | 04'37" | 00:36'12" |
| 9 | 04'34" | 00:40'46" |
| 10 | 04'37" | 00:45'23" |
| 11 | 04'34" | 00:49'57" |
| 12 | 04'33" | 00:54'30" |
| 13 | 04'36" | 00:59'06" |
| 14 | 04'33" | 01:03'39" |
| 15 | 04'37" | 01:08'16" |
| 16 | 04'27" | 01:12'43" |
| 17 | 04'29" | 01:17'12" |
| 18 | 04'24" | 01:21'36" |
| 19 | 04'22" | 01:25'58" |
| 20 | 04'24" | 01:30'22" |
| 21 | 04'17" | 01:34'39" |
| 22 | 04'18" | 01:38'57" |
| 23 | 04'20" | 01:43'17" |
| 24 | 04'17" | 01:47'34" |
| 25 | 04'17" | 01:51'51" |
| 26 | 04'17" | 01:56'08" |
| 27 | 04'17" | 02:00'25" |
| 28 | 04'11" | 02:04'36" |
| 29 | 04'07" | 02:08'43" |
| 30 | 04'01" | 02:12'44" |
| 30.0 | 70'50" | 02:13'52" |
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