31.0 km | 03:01:21 | 05:51/km日期: 2018-10-28 05:43 - 總爬升: 329 m - 地點: 永安—福興宮 - 平均心率: 157 - 卡路里: 1419 Cal - 平均步頻: 194 - 溫度: 18°C - 濕度: 63% - PM2.5: 良好(16)
Pace: 06'07" / 05'42" / 05'47" / 05'26" / 05'37" / 05'34" / 05'33" / 05'42" / 05'45" / 05'45" / 05'41" / 05'49" / 05'43" / 05'54" / 05'37" / 16'55" / 05'32" / 05'32" / 05'32" / 05'33" / 05'28" / 18'38" / 06'12" / 06'11" / 06'31" / 06'11" / 06'22" / 06'37" / 11'46" / 06'15" / 06'04" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+00'41") | 1000 / 1000 |
| 2 | | 05'42" (+00'17") | 1000 / 2000 |
| 3 | | 05'46" (+00'21") | 1000 / 3000 |
| 4 | | 05'25" | 1000 / 4000 |
| 5 | | 05'37" (+00'12") | 1000 / 5000 |
| 6 | | 05'34" (+00'09") | 1000 / 6000 |
| 7 | | 05'32" (+00'07") | 1000 / 7000 |
| 8 | | 05'42" (+00'17") | 1000 / 8000 |
| 9 | | 05'44" (+00'19") | 1000 / 9000 |
| 10 | | 05'44" (+00'19") | 1000 / 10000 |
| 11 | | 05'41" (+00'16") | 1000 / 11000 |
| 12 | | 05'48" (+00'23") | 1000 / 12000 |
| 13 | | 05'43" (+00'18") | 1000 / 13000 |
| 14 | | 05'54" (+00'29") | 1000 / 14000 |
| 15 | | 05'36" (+00'11") | 1000 / 15000 |
| 16 | | 05'56" (+00'31") | 1000 / 16000 |
| 17 | | 05'25" | 1000 / 17000 |
| 18 | | 05'38" (+00'13") | 1000 / 18000 |
| 19 | | 05'31" (+00'06") | 1000 / 19000 |
| 20 | | 05'32" (+00'07") | 1000 / 20000 |
| 21 | | 05'27" (+00'02") | 1000 / 21000 |
| 22 | | 05'44" (+00'19") | 1000 / 22000 |
| 23 | | 06'19" (+00'54") | 1000 / 23000 |
| 24 | | 06'09" (+00'44") | 1000 / 24000 |
| 25 | | 06'14" (+00'49") | 1000 / 25000 |
| 26 | | 06'11" (+00'46") | 1000 / 26000 |
| 27 | | 06'21" (+00'56") | 1000 / 27000 |
| 28 | | 06'36" (+01'11") | 1000 / 28000 |
| 29 | | 06'08" (+00'43") | 1000 / 29000 |
| 30 | | 06'14" (+00'49") | 1000 / 30000 |
| 31 | | 06'04" (+00'39") | 1000 / 31000 |
長距離練習，回程時最後10k微上坡➕大逆風，阻力增加，不喘但腳沒力了！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
10月累積里程 :
272.22 km 
Nike Downshifter 8 累積 :
1655.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'07" | 00:06'07" |
| 2 | 05'42" | 00:11'49" |
| 3 | 05'47" | 00:17'36" |
| 4 | 05'26" | 00:23'02" |
| 5 | 05'37" | 00:28'39" |
| 6 | 05'34" | 00:34'13" |
| 7 | 05'33" | 00:39'46" |
| 8 | 05'42" | 00:45'28" |
| 9 | 05'45" | 00:51'13" |
| 10 | 05'45" | 00:56'58" |
| 11 | 05'41" | 01:02'39" |
| 12 | 05'49" | 01:08'28" |
| 13 | 05'43" | 01:14'11" |
| 14 | 05'54" | 01:20'05" |
| 15 | 05'37" | 01:25'42" |
| 16 | 16'55" | 01:42'37" |
| 17 | 05'32" | 01:48'09" |
| 18 | 05'32" | 01:53'41" |
| 19 | 05'32" | 01:59'13" |
| 20 | 05'33" | 02:04'46" |
| 21 | 05'28" | 02:10'14" |
| 22 | 18'38" | 02:28'52" |
| 23 | 06'12" | 02:35'04" |
| 24 | 06'11" | 02:41'15" |
| 25 | 06'31" | 02:47'46" |
| 26 | 06'11" | 02:53'57" |
| 27 | 06'22" | 03:00'19" |
| 28 | 06'37" | 03:06'56" |
| 29 | 11'46" | 03:18'42" |
| 30 | 06'15" | 03:24'57" |
| 31 | 06'04" | 03:31'01" |
| 31.0 | 06'14" | 03:31'02" |
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