30.3 km | 02:22:10 | 04:41/km日期: 2024-12-21 09:57 - 總爬升: 120 m - 地點: 東豐鐵馬道 - 天氣: 🥶 - 平均心率: 158 - 卡路里: 2061 Cal - 平均步頻: 168 - 溫度: 16°C - 濕度: 91.8
Pace: 04'51" / 04'49" / 04'46" / 04'41" / 04'48" / 04'44" / 04'41" / 04'47" / 04'35" / 04'44" / 04'39" / 04'52" / 04'48" / 04'46" / 04'43" / 04'45" / 04'38" / 04'40" / 04'43" / 04'44" / 04'38" / 04'41" / 04'58" / 04'38" / 04'40" / 04'36" / 04'40" / 04'32" / 04'23" / 04'21" / 04'02" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'50" (+00'36") | 1000 / 1000 |
| 2 | | 04'48" (+00'34") | 1000 / 2000 |
| 3 | | 04'46" (+00'32") | 1000 / 3000 |
| 4 | | 04'40" (+00'26") | 1000 / 4000 |
| 5 | | 04'48" (+00'34") | 1000 / 5000 |
| 6 | | 04'43" (+00'29") | 1000 / 6000 |
| 7 | | 04'40" (+00'26") | 1000 / 7000 |
| 8 | | 04'46" (+00'32") | 1000 / 8000 |
| 9 | | 04'35" (+00'21") | 1000 / 9000 |
| 10 | | 04'44" (+00'30") | 1000 / 10000 |
| 11 | | 04'38" (+00'24") | 1000 / 11000 |
| 12 | | 04'51" (+00'37") | 1000 / 12000 |
| 13 | | 04'47" (+00'33") | 1000 / 13000 |
| 14 | | 04'45" (+00'31") | 1000 / 14000 |
| 15 | | 04'43" (+00'29") | 1000 / 15000 |
| 16 | | 04'44" (+00'30") | 1000 / 16000 |
| 17 | | 04'38" (+00'24") | 1000 / 17000 |
| 18 | | 04'40" (+00'26") | 1000 / 18000 |
| 19 | | 04'43" (+00'29") | 1000 / 19000 |
| 20 | | 04'43" (+00'29") | 1000 / 20000 |
| 21 | | 04'38" (+00'24") | 1000 / 21000 |
| 22 | | 04'40" (+00'26") | 1000 / 22000 |
| 23 | | 04'58" (+00'44") | 1000 / 23000 |
| 24 | | 04'38" (+00'24") | 1000 / 24000 |
| 25 | | 04'39" (+00'25") | 1000 / 25000 |
| 26 | | 04'36" (+00'22") | 1000 / 26000 |
| 27 | | 04'39" (+00'25") | 1000 / 27000 |
| 28 | | 04'37" (+00'23") | 307 / 27307 |
| 29 | | 04'28" (+00'14") | 1000 / 28307 |
| 30 | | 04'23" (+00'09") | 1000 / 29307 |
| 31 | | 04'14" | 1000 / 30307 |
| 32 | | 02'28" | 24 / 30331 |
「長課」
⌚️2:09:00 P 5”00 完成度：82%
這禮拜各種突發狀況纏身阻礙訓練，長課前週跑不到20k，只能靠週末長距離課表補回來；本週比起上禮拜跑感平平，萌生這禮拜要不要放棄算了，可是每個禮拜的補肝醣就是為了週末的長距離呀！放棄可是會食言而肥的😅只能靠意志力及充分補給完成啦！這禮拜往前推進到30k。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
12月累積里程 :
252.90 km 
Nike Air zoom alphafly next % 累積 :
198.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'51" | 00:04'51" |
| 2 | 04'49" | 00:09'40" |
| 3 | 04'46" | 00:14'26" |
| 4 | 04'41" | 00:19'07" |
| 5 | 04'48" | 00:23'55" |
| 6 | 04'44" | 00:28'39" |
| 7 | 04'41" | 00:33'20" |
| 8 | 04'47" | 00:38'07" |
| 9 | 04'35" | 00:42'42" |
| 10 | 04'44" | 00:47'26" |
| 11 | 04'39" | 00:52'05" |
| 12 | 04'52" | 00:56'57" |
| 13 | 04'48" | 01:01'45" |
| 14 | 04'46" | 01:06'31" |
| 15 | 04'43" | 01:11'14" |
| 16 | 04'45" | 01:15'59" |
| 17 | 04'38" | 01:20'37" |
| 18 | 04'40" | 01:25'17" |
| 19 | 04'43" | 01:30'00" |
| 20 | 04'44" | 01:34'44" |
| 21 | 04'38" | 01:39'22" |
| 22 | 04'41" | 01:44'03" |
| 23 | 04'58" | 01:49'01" |
| 24 | 04'38" | 01:53'39" |
| 25 | 04'40" | 01:58'19" |
| 26 | 04'36" | 02:02'55" |
| 27 | 04'40" | 02:07'35" |
| 28 | 04'32" | 02:12'07" |
| 29 | 04'23" | 02:16'30" |
| 30 | 04'21" | 02:20'51" |
| 30.3 | 04'01" | 02:22'11" |
38795.9 km | 
7618.5 km
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