30.0 km | 03:13:20 | 06:26/km日期: 2018-03-26 06:16 - 平均心率: 139 - 卡路里: 1981 Cal - 平均步頻: 174 - 溫度: 16°C - 濕度: 93% - PM2.5: 普通(36)
Pace: 06'26" / 06'38" / 06'06" / 06'07" / 06'05" / 06'01" / 06'06" / 06'07" / 10'21" / 06'11" / 06'12" / 08'05" / 06'08" / 06'18" / 06'22" / 06'16" / 06'25" / 10'42" / 06'09" / 06'33" / 06'38" / 06'32" / 06'43" / 06'48" / 07'09" / 14'24" / 07'08" / 07'00" / 07'08" / 06'59" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+00'13") | 1000 / 1000 |
| 2 | | 06'38" (+00'45") | 1000 / 2000 |
| 3 | | 06'05" (+00'12") | 1000 / 3000 |
| 4 | | 06'07" (+00'14") | 1000 / 4000 |
| 5 | | 06'04" (+00'11") | 1000 / 5000 |
| 6 | | 06'00" (+00'07") | 1000 / 6000 |
| 7 | | 06'05" (+00'12") | 1000 / 7000 |
| 8 | | 06'07" (+00'14") | 1000 / 8000 |
| 9 | | 05'53" | 1000 / 9000 |
| 10 | | 06'11" (+00'18") | 1000 / 10000 |
| 11 | | 06'12" (+00'19") | 1000 / 11000 |
| 12 | | 06'04" (+00'11") | 1000 / 12000 |
| 13 | | 06'08" (+00'15") | 1000 / 13000 |
| 14 | | 06'18" (+00'25") | 1000 / 14000 |
| 15 | | 06'21" (+00'28") | 1000 / 15000 |
| 16 | | 06'16" (+00'23") | 1000 / 16000 |
| 17 | | 06'24" (+00'31") | 1000 / 17000 |
| 18 | | 06'18" (+00'25") | 1000 / 18000 |
| 19 | | 06'09" (+00'16") | 1000 / 19000 |
| 20 | | 06'32" (+00'39") | 1000 / 20000 |
| 21 | | 06'36" (+00'43") | 1000 / 21000 |
| 22 | | 06'30" (+00'37") | 1000 / 22000 |
| 23 | | 06'46" (+00'53") | 1000 / 23000 |
| 24 | | 06'48" (+00'55") | 1000 / 24000 |
| 25 | | 07'09" (+01'16") | 1000 / 25000 |
| 26 | | 07'04" (+01'11") | 1000 / 26000 |
| 27 | | 07'08" (+01'15") | 1000 / 27000 |
| 28 | | 06'59" (+01'06") | 1000 / 28000 |
| 29 | | 07'08" (+01'15") | 1000 / 29000 |
| 30 | | 06'58" (+01'05") | 1000 / 30000 |
| 31 | | 05'02" | 9 / 30009 |
今天休假。練一下長距離。第二次跑30K. 預計用六分速跑。為四月一日阿勃勒初馬做準備。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
3月累積里程 : 136.95 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'26" | 00:06'26" |
| 2 | 06'38" | 00:13'04" |
| 3 | 06'06" | 00:19'10" |
| 4 | 06'07" | 00:25'17" |
| 5 | 06'05" | 00:31'22" |
| 6 | 06'01" | 00:37'23" |
| 7 | 06'06" | 00:43'29" |
| 8 | 06'07" | 00:49'36" |
| 9 | 10'21" | 00:59'57" |
| 10 | 06'11" | 01:06'08" |
| 11 | 06'12" | 01:12'20" |
| 12 | 08'05" | 01:20'25" |
| 13 | 06'08" | 01:26'33" |
| 14 | 06'18" | 01:32'51" |
| 15 | 06'22" | 01:39'13" |
| 16 | 06'16" | 01:45'29" |
| 17 | 06'25" | 01:51'54" |
| 18 | 10'42" | 02:02'36" |
| 19 | 06'09" | 02:08'45" |
| 20 | 06'33" | 02:15'18" |
| 21 | 06'38" | 02:21'56" |
| 22 | 06'32" | 02:28'28" |
| 23 | 06'43" | 02:35'11" |
| 24 | 06'48" | 02:41'59" |
| 25 | 07'09" | 02:49'08" |
| 26 | 14'24" | 03:03'32" |
| 27 | 07'08" | 03:10'40" |
| 28 | 07'00" | 03:17'40" |
| 29 | 07'08" | 03:24'48" |
| 30 | 06'59" | 03:31'47" |
| 30.0 | 05'05" | 03:31'50" |
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