30.0 km | 02:31:50 | 05:03/km日期: 2016-11-08 16:29 - 地點: 高雄大學 - 天氣: 涼 - 平均心率: 151 - 卡路里: 1811 Cal - 平均步頻: 186 - 溫度: 28°C - 濕度: 78%
Pace: 05'34" / 07'45" / 05'04" / 05'07" / 05'04" / 04'54" / 05'01" / 05'38" / 05'13" / 05'08" / 05'26" / 05'03" / 04'49" / 05'05" / 06'00" / 05'03" / 04'55" / 06'17" / 04'43" / 04'48" / 04'57" / 04'56" / 05'01" / 04'59" / 05'39" / 05'02" / 05'01" / 05'08" / 05'45" / 05'06" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'34" (+00'52") | 1000 / 1000 |
| 2 | | 05'18" (+00'36") | 1000 / 2000 |
| 3 | | 05'04" (+00'22") | 1000 / 3000 |
| 4 | | 05'06" (+00'24") | 1000 / 4000 |
| 5 | | 05'04" (+00'22") | 1000 / 5000 |
| 6 | | 04'54" (+00'12") | 1000 / 6000 |
| 7 | | 05'00" (+00'18") | 1000 / 7000 |
| 8 | | 05'08" (+00'26") | 1000 / 8000 |
| 9 | | 05'12" (+00'30") | 1000 / 9000 |
| 10 | | 05'07" (+00'25") | 1000 / 10000 |
| 11 | | 05'06" (+00'24") | 1000 / 11000 |
| 12 | | 05'02" (+00'20") | 1000 / 12000 |
| 13 | | 04'48" (+00'06") | 1000 / 13000 |
| 14 | | 05'05" (+00'23") | 1000 / 14000 |
| 15 | | 05'14" (+00'32") | 1000 / 15000 |
| 16 | | 05'03" (+00'21") | 1000 / 16000 |
| 17 | | 04'54" (+00'12") | 1000 / 17000 |
| 18 | | 05'00" (+00'18") | 1000 / 18000 |
| 19 | | 04'42" | 1000 / 19000 |
| 20 | | 04'47" (+00'05") | 1000 / 20000 |
| 21 | | 04'56" (+00'14") | 1000 / 21000 |
| 22 | | 04'56" (+00'14") | 1000 / 22000 |
| 23 | | 04'54" (+00'12") | 1000 / 23000 |
| 24 | | 05'05" (+00'23") | 1000 / 24000 |
| 25 | | 05'05" (+00'23") | 1000 / 25000 |
| 26 | | 05'01" (+00'19") | 1000 / 26000 |
| 27 | | 05'01" (+00'19") | 1000 / 27000 |
| 28 | | 05'06" (+00'24") | 1000 / 28000 |
| 29 | | 05'05" (+00'23") | 1000 / 29000 |
| 30 | | 05'06" (+00'24") | 1000 / 30000 |
| 31 | | 05'17" (+00'35") | 33 / 30033 |
30K自煮訓練。天氣沒有很涼，豆子有點缺乏。幸好前四圈有育綺、育綺學姐和土豆仁哥加入一起跑，中間星爺也來了，但是星爺跑一圈就頭痛先回家（星爺保重啊），後面三圈半只好自己聽音樂跑。天氣沒有如預期變涼快，後段跑得有點累，但是還是盡量配速在5分速上下。
這週日要比賽了，接下來要減量了，希望把雙腿狀態調整到最好應戰！
| 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 |
11月累積里程 :
400.70 km 
asics tarther kainos 4 累積 :
1484.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'34" | 00:05'34" |
| 2 | 07'45" | 00:13'19" |
| 3 | 05'04" | 00:18'23" |
| 4 | 05'07" | 00:23'30" |
| 5 | 05'04" | 00:28'34" |
| 6 | 04'54" | 00:33'28" |
| 7 | 05'01" | 00:38'29" |
| 8 | 05'38" | 00:44'07" |
| 9 | 05'13" | 00:49'20" |
| 10 | 05'08" | 00:54'28" |
| 11 | 05'26" | 00:59'54" |
| 12 | 05'03" | 01:04'57" |
| 13 | 04'49" | 01:09'46" |
| 14 | 05'05" | 01:14'51" |
| 15 | 06'00" | 01:20'51" |
| 16 | 05'03" | 01:25'54" |
| 17 | 04'55" | 01:30'49" |
| 18 | 06'17" | 01:37'06" |
| 19 | 04'43" | 01:41'49" |
| 20 | 04'48" | 01:46'37" |
| 21 | 04'57" | 01:51'34" |
| 22 | 04'56" | 01:56'30" |
| 23 | 05'01" | 02:01'31" |
| 24 | 04'59" | 02:06'30" |
| 25 | 05'39" | 02:12'09" |
| 26 | 05'02" | 02:17'11" |
| 27 | 05'01" | 02:22'12" |
| 28 | 05'08" | 02:27'20" |
| 29 | 05'45" | 02:33'05" |
| 30 | 05'06" | 02:38'11" |
| 30.0 | 05'29" | 02:38'22" |
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