30.1 km | 02:51:21 | 05:40/km日期: 2016-11-18 16:10 - 地點: 高雄大學 - 天氣: 還好 - 平均心率: 132 - 卡路里: 1667 Cal - 平均步頻: 182 - 溫度: 28°C - 濕度: 79%
Pace: 06'06" / 06'12" / 06'00" / 06'04" / 05'57" / 06'01" / 05'59" / 05'59" / 06'17" / 06'03" / 05'50" / 05'55" / 05'59" / 05'58" / 06'14" / 06'06" / 05'42" / 05'32" / 07'38" / 05'23" / 05'11" / 05'18" / 05'18" / 05'32" / 05'17" / 05'59" / 05'25" / 05'23" / 05'14" / 05'15" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+00'55") | 1000 / 1000 |
| 2 | | 05'51" (+00'40") | 1000 / 2000 |
| 3 | | 05'59" (+00'48") | 1000 / 3000 |
| 4 | | 06'04" (+00'53") | 1000 / 4000 |
| 5 | | 05'57" (+00'46") | 1000 / 5000 |
| 6 | | 06'00" (+00'49") | 1000 / 6000 |
| 7 | | 05'58" (+00'47") | 1000 / 7000 |
| 8 | | 05'58" (+00'47") | 1000 / 8000 |
| 9 | | 05'54" (+00'43") | 1000 / 9000 |
| 10 | | 06'02" (+00'51") | 1000 / 10000 |
| 11 | | 05'21" (+00'10") | 1000 / 11000 |
| 12 | | 05'55" (+00'44") | 1000 / 12000 |
| 13 | | 05'59" (+00'48") | 1000 / 13000 |
| 14 | | 05'58" (+00'47") | 1000 / 14000 |
| 15 | | 06'13" (+01'02") | 1000 / 15000 |
| 16 | | 06'06" (+00'55") | 1000 / 16000 |
| 17 | | 05'42" (+00'31") | 1000 / 17000 |
| 18 | | 05'31" (+00'20") | 1000 / 18000 |
| 19 | | 05'12" (+00'01") | 1000 / 19000 |
| 20 | | 05'22" (+00'11") | 1000 / 20000 |
| 21 | | 05'11" | 1000 / 21000 |
| 22 | | 05'17" (+00'06") | 1000 / 22000 |
| 23 | | 05'17" (+00'06") | 1000 / 23000 |
| 24 | | 05'26" (+00'15") | 1000 / 24000 |
| 25 | | 05'22" (+00'11") | 1000 / 25000 |
| 26 | | 05'25" (+00'14") | 1000 / 26000 |
| 27 | | 05'24" (+00'13") | 1000 / 27000 |
| 28 | | 05'23" (+00'12") | 1000 / 28000 |
| 29 | | 05'13" (+00'02") | 1000 / 29000 |
| 30 | | 05'15" (+00'04") | 1000 / 30000 |
| 31 | | 05'07" | 146 / 30146 |
30K基本訓練。前16K陪串哥慢慢跑，一起聊天跑，時間很快就過去。後14K自己獨跑有加速，但是因為感覺很無聊，反而覺得跑很久⋯
| 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 | 06'06" | 00:06'06" |
| 2 | 06'12" | 00:12'18" |
| 3 | 06'00" | 00:18'18" |
| 4 | 06'04" | 00:24'22" |
| 5 | 05'57" | 00:30'19" |
| 6 | 06'01" | 00:36'20" |
| 7 | 05'59" | 00:42'19" |
| 8 | 05'59" | 00:48'18" |
| 9 | 06'17" | 00:54'35" |
| 10 | 06'03" | 01:00'38" |
| 11 | 05'50" | 01:06'28" |
| 12 | 05'55" | 01:12'23" |
| 13 | 05'59" | 01:18'22" |
| 14 | 05'58" | 01:24'20" |
| 15 | 06'14" | 01:30'34" |
| 16 | 06'06" | 01:36'40" |
| 17 | 05'42" | 01:42'22" |
| 18 | 05'32" | 01:47'54" |
| 19 | 07'38" | 01:55'32" |
| 20 | 05'23" | 02:00'55" |
| 21 | 05'11" | 02:06'06" |
| 22 | 05'18" | 02:11'24" |
| 23 | 05'18" | 02:16'42" |
| 24 | 05'32" | 02:22'14" |
| 25 | 05'17" | 02:27'31" |
| 26 | 05'59" | 02:33'30" |
| 27 | 05'25" | 02:38'55" |
| 28 | 05'23" | 02:44'18" |
| 29 | 05'14" | 02:49'32" |
| 30 | 05'15" | 02:54'47" |
| 30.1 | 05'06" | 02:55'32" |
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