30.3 km | 04:02:58 | 08:01/km日期: 2014-10-11 06:06 - 總爬升: 191 m - 地點: 大成國小~東外環 - 天氣: 風好大 - 平均心率: 136 - 卡路里: 2509 Cal - 溫度: 22°C - 濕度: 88%
Pace: 07'18" / 07'16" / 07'30" / 07'19" / 07'34" / 07'40" / 07'25" / 07'54" / 07'20" / 07'46" / 10'37" / 08'07" / 09'26" / 10'57" / 11'37" / 07'43" / 08'15" / 08'07" / 08'59" / 15'01" / 08'04" / 07'57" / 07'20" / 07'43" / 13'44" / 07'13" / 07'31" / 12'02" / 07'46" / 07'15" / 07'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'17" (+00'04") | 1000 / 1000 |
| 2 | | 07'15" (+00'02") | 1000 / 2000 |
| 3 | | 07'29" (+00'16") | 1000 / 3000 |
| 4 | | 07'19" (+00'06") | 1000 / 4000 |
| 5 | | 07'33" (+00'20") | 1000 / 5000 |
| 6 | | 07'40" (+00'27") | 1000 / 6000 |
| 7 | | 07'24" (+00'11") | 1000 / 7000 |
| 8 | | 07'54" (+00'41") | 1000 / 8000 |
| 9 | | 07'19" (+00'06") | 1000 / 9000 |
| 10 | | 07'39" (+00'26") | 1000 / 10000 |
| 11 | | 08'49" (+01'36") | 1000 / 11000 |
| 12 | | 08'06" (+00'53") | 1000 / 12000 |
| 13 | | 09'26" (+02'13") | 1000 / 13000 |
| 14 | | 10'57" (+03'44") | 1000 / 14000 |
| 15 | | 11'15" (+04'02") | 1000 / 15000 |
| 16 | | 07'43" (+00'30") | 1000 / 16000 |
| 17 | | 08'14" (+01'01") | 1000 / 17000 |
| 18 | | 08'07" (+00'54") | 1000 / 18000 |
| 19 | | 08'58" (+01'45") | 1000 / 19000 |
| 20 | | 07'42" (+00'29") | 1000 / 20000 |
| 21 | | 08'03" (+00'50") | 1000 / 21000 |
| 22 | | 07'56" (+00'43") | 1000 / 22000 |
| 23 | | 07'20" (+00'07") | 1000 / 23000 |
| 24 | | 07'42" (+00'29") | 1000 / 24000 |
| 25 | | 08'02" (+00'49") | 1000 / 25000 |
| 26 | | 07'13" | 1000 / 26000 |
| 27 | | 07'30" (+00'17") | 1000 / 27000 |
| 28 | | 07'43" (+00'30") | 1000 / 28000 |
| 29 | | 07'45" (+00'32") | 1000 / 29000 |
| 30 | | 07'15" (+00'02") | 1000 / 30000 |
| 31 | | 07'00" | 302 / 30302 |
本月課表長距離跑，上坡整個慢下來，肌力不夠，下坡被風吹回來，跟跑上坡一樣跑不動><"
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
10月累積里程 :
263.31 km 
MIZUNO WAVE Rider 16 累積 :
1172.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'18" | 00:07'18" |
| 2 | 07'16" | 00:14'34" |
| 3 | 07'30" | 00:22'04" |
| 4 | 07'19" | 00:29'23" |
| 5 | 07'34" | 00:36'57" |
| 6 | 07'40" | 00:44'37" |
| 7 | 07'25" | 00:52'02" |
| 8 | 07'54" | 00:59'56" |
| 9 | 07'20" | 01:07'16" |
| 10 | 07'46" | 01:15'02" |
| 11 | 10'37" | 01:25'39" |
| 12 | 08'07" | 01:33'46" |
| 13 | 09'26" | 01:43'12" |
| 14 | 10'57" | 01:54'09" |
| 15 | 11'37" | 02:05'46" |
| 16 | 07'43" | 02:13'29" |
| 17 | 08'15" | 02:21'44" |
| 18 | 08'07" | 02:29'51" |
| 19 | 08'59" | 02:38'50" |
| 20 | 15'01" | 02:53'51" |
| 21 | 08'04" | 03:01'55" |
| 22 | 07'57" | 03:09'52" |
| 23 | 07'20" | 03:17'12" |
| 24 | 07'43" | 03:24'55" |
| 25 | 13'44" | 03:38'39" |
| 26 | 07'13" | 03:45'52" |
| 27 | 07'31" | 03:53'23" |
| 28 | 12'02" | 04:05'25" |
| 29 | 07'46" | 04:13'11" |
| 30 | 07'15" | 04:20'26" |
| 30.3 | 06'59" | 04:22'33" |
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