30.1 km | 03:00:45 | 05:59/km日期: 2012-11-18 07:35 - 總爬升: 294 m - 地點: 寶二水庫 - 天氣: 雨 - 平均心率: 63 - 卡路里: 1762 Cal - 溫度: 17°C - 濕度: 82%
Pace: 06'18" / 06'04" / 06'05" / 05'52" / 05'45" / 05'49" / 05'58" / 05'49" / 05'50" / 07'30" / 05'49" / 05'48" / 05'56" / 05'55" / 05'53" / 05'59" / 05'57" / 05'47" / 05'45" / 06'45" / 05'42" / 05'52" / 05'58" / 05'58" / 05'53" / 06'05" / 06'08" / 05'50" / 05'53" / 06'04" / 06'15" /
休息3天,今日LSD30K在雨中赤腳跑非常舒服感覺不錯30K速度沒有太多變化均能維持06:00/KM.
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 102~124 | 65~79% |
| 2:M馬拉松配速區 | 124~139 | 79~89% |
| 3:T乳酸耐力區 | 139~144 | 89~92% |
| 4:A無氧耐力區 | 144~153 | 92~97.5% |
| 5:I最大耗氧區 | 153~157 | 97.5~100% |
| 最大心率為157 點此去設定最大心率 |
11月累積里程 :
284.54 km 
Barefoot 累積 :
10865.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'18" | 00:06'18" |
| 2 | 06'04" | 00:12'22" |
| 3 | 06'05" | 00:18'27" |
| 4 | 05'52" | 00:24'19" |
| 5 | 05'45" | 00:30'04" |
| 6 | 05'49" | 00:35'53" |
| 7 | 05'58" | 00:41'51" |
| 8 | 05'49" | 00:47'40" |
| 9 | 05'50" | 00:53'30" |
| 10 | 07'30" | 01:01'00" |
| 11 | 05'49" | 01:06'49" |
| 12 | 05'48" | 01:12'37" |
| 13 | 05'56" | 01:18'33" |
| 14 | 05'55" | 01:24'28" |
| 15 | 05'53" | 01:30'21" |
| 16 | 05'59" | 01:36'20" |
| 17 | 05'57" | 01:42'17" |
| 18 | 05'47" | 01:48'04" |
| 19 | 05'45" | 01:53'49" |
| 20 | 06'45" | 02:00'34" |
| 21 | 05'42" | 02:06'16" |
| 22 | 05'52" | 02:12'08" |
| 23 | 05'58" | 02:18'06" |
| 24 | 05'58" | 02:24'04" |
| 25 | 05'53" | 02:29'57" |
| 26 | 06'05" | 02:36'02" |
| 27 | 06'08" | 02:42'10" |
| 28 | 05'50" | 02:48'00" |
| 29 | 05'53" | 02:53'53" |
| 30 | 06'04" | 02:59'57" |
| 30.1 | 06'14" | 03:00'45" |
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