30.2 km | 03:00:07 | 05:57/km日期: 2018-10-20 06:58 - 地點: 南寮漁港 - 天氣: 晴天涼爽 - 平均心率: 154 - 卡路里: 1796 Cal - 平均步頻: 166 - 溫度: 22°C - 濕度: 70% - PM2.5: 良好(15)
Pace: 07'18" / 06'42" / 06'55" / 05'53" / 06'04" / 06'00" / 05'30" / 05'33" / 05'08" / 06'40" / 06'11" / 18'39" / 05'40" / 05'54" / 05'36" / 05'41" / 06'08" / 05'14" / 05'47" / 05'59" / 08'47" / 05'59" / 06'06" / 05'38" / 08'24" / 06'06" / 06'35" / 06'17" / 05'36" / 05'04" / 04'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'18" (+02'15") | 1000 / 1000 |
| 2 | | 06'56" (+01'53") | 500 / 1500 |
| 3 | | 06'05" (+01'02") | 1000 / 2500 |
| 4 | | 06'53" (+01'50") | 1000 / 3500 |
| 5 | | 06'01" (+00'58") | 1000 / 4500 |
| 6 | | 06'01" (+00'58") | 1000 / 5500 |
| 7 | | 05'45" (+00'42") | 1000 / 6500 |
| 8 | | 05'25" (+00'22") | 1000 / 7500 |
| 9 | | 05'32" (+00'29") | 1000 / 8500 |
| 10 | | 06'14" (+01'11") | 1000 / 9500 |
| 11 | | 06'03" (+01'00") | 1000 / 10500 |
| 12 | | 06'03" (+01'00") | 1000 / 11500 |
| 13 | | 06'00" (+00'57") | 1000 / 12500 |
| 14 | | 05'53" (+00'50") | 1000 / 13500 |
| 15 | | 05'56" (+00'53") | 1000 / 14500 |
| 16 | | 05'28" (+00'25") | 1000 / 15500 |
| 17 | | 06'28" (+01'25") | 1000 / 16500 |
| 18 | | 05'06" (+00'03") | 1000 / 17500 |
| 19 | | 05'03" | 1000 / 18500 |
| 20 | | 06'16" (+01'13") | 999 / 19499 |
| 21 | | 05'58" (+00'55") | 1000 / 20499 |
| 22 | | 05'50" (+00'47") | 1000 / 21499 |
| 23 | | 06'02" (+00'59") | 1000 / 22499 |
| 24 | | 05'34" (+00'31") | 1000 / 23499 |
| 25 | | 05'56" (+00'53") | 1000 / 24499 |
| 26 | | 05'40" (+00'37") | 1000 / 25499 |
| 27 | | 06'35" (+01'32") | 1000 / 26499 |
| 28 | | 06'40" (+01'37") | 1000 / 27499 |
| 29 | | 05'45" (+00'42") | 1000 / 28499 |
| 30 | | 05'13" (+00'10") | 1000 / 29499 |
| 31 | | 05'02" | 726 / 30226 |
今天的氣溫涼涼的很適合跑步，30K3小時完食
#跑步第六年
#每天10K的訓練讓肌耐力明顯變好
#馬拉松季節準備開跑
#去年的今天是第二次團練也是30K好巧
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
10月累積里程 :
250.66 km 
SKECHERS GORUN MAXROAD 3 ULTRA 累積 :
1978.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'18" | 00:07'18" |
| 2 | 06'42" | 00:14'00" |
| 3 | 06'55" | 00:20'55" |
| 4 | 05'53" | 00:26'48" |
| 5 | 06'04" | 00:32'52" |
| 6 | 06'00" | 00:38'52" |
| 7 | 05'30" | 00:44'22" |
| 8 | 05'33" | 00:49'55" |
| 9 | 05'08" | 00:55'03" |
| 10 | 06'40" | 01:01'43" |
| 11 | 06'11" | 01:07'54" |
| 12 | 18'39" | 01:26'33" |
| 13 | 05'40" | 01:32'13" |
| 14 | 05'54" | 01:38'07" |
| 15 | 05'36" | 01:43'43" |
| 16 | 05'41" | 01:49'24" |
| 17 | 06'08" | 01:55'32" |
| 18 | 05'14" | 02:00'46" |
| 19 | 05'47" | 02:06'33" |
| 20 | 05'59" | 02:12'32" |
| 21 | 08'47" | 02:21'19" |
| 22 | 05'59" | 02:27'18" |
| 23 | 06'06" | 02:33'24" |
| 24 | 05'38" | 02:39'02" |
| 25 | 08'24" | 02:47'26" |
| 26 | 06'06" | 02:53'32" |
| 27 | 06'35" | 03:00'07" |
| 28 | 06'17" | 03:06'24" |
| 29 | 05'36" | 03:12'00" |
| 30 | 05'04" | 03:17'04" |
| 30.2 | 04'28" | 03:18'05" |
29553.0 km | 
5561.0 km
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