30.0 km | 02:29:57 | 04:59/km日期: 2015-03-08 15:02 - 地點: 甜甜圈 - 天氣: 涼爽 - 平均心率: 152 - 卡路里: 1540 Cal - 溫度: 19°C - 濕度: 71%
Pace: 04'51" / 04'49" / 04'54" / 04'47" / 04'51" / 05'02" / 04'50" / 04'52" / 04'54" / 04'55" / 05'31" / 04'56" / 05'00" / 04'57" / 05'46" / 04'57" / 05'06" / 04'57" / 05'18" / 04'56" / 04'55" / 04'58" / 05'17" / 04'48" / 04'52" / 05'15" / 04'46" / 04'58" / 04'56" / 04'57" / 04'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'51" (+00'05") | 1000 / 1000 |
| 2 | | 04'49" (+00'03") | 1000 / 2000 |
| 3 | | 04'53" (+00'07") | 1000 / 3000 |
| 4 | | 04'47" (+00'01") | 1000 / 4000 |
| 5 | | 04'50" (+00'04") | 1000 / 5000 |
| 6 | | 05'02" (+00'16") | 1000 / 6000 |
| 7 | | 04'49" (+00'03") | 1000 / 7000 |
| 8 | | 04'51" (+00'05") | 1000 / 8000 |
| 9 | | 04'54" (+00'08") | 1000 / 9000 |
| 10 | | 04'55" (+00'09") | 1000 / 10000 |
| 11 | | 05'30" (+00'44") | 1000 / 11000 |
| 12 | | 04'56" (+00'10") | 1000 / 12000 |
| 13 | | 04'59" (+00'13") | 1000 / 13000 |
| 14 | | 04'56" (+00'10") | 1000 / 14000 |
| 15 | | 05'46" (+01'00") | 1000 / 15000 |
| 16 | | 04'56" (+00'10") | 1000 / 16000 |
| 17 | | 05'05" (+00'19") | 1000 / 17000 |
| 18 | | 04'57" (+00'11") | 1000 / 18000 |
| 19 | | 05'18" (+00'32") | 1000 / 19000 |
| 20 | | 04'55" (+00'09") | 1000 / 20000 |
| 21 | | 04'55" (+00'09") | 1000 / 21000 |
| 22 | | 04'57" (+00'11") | 1000 / 22000 |
| 23 | | 05'17" (+00'31") | 1000 / 23000 |
| 24 | | 04'48" (+00'02") | 1000 / 24000 |
| 25 | | 04'52" (+00'06") | 1000 / 25000 |
| 26 | | 05'14" (+00'28") | 1000 / 26000 |
| 27 | | 04'46" | 1000 / 27000 |
| 28 | | 04'57" (+00'11") | 1000 / 28000 |
| 29 | | 04'55" (+00'09") | 1000 / 29000 |
| 30 | | 04'57" (+00'11") | 1000 / 30000 |
| 31 | | 04'46" | 22 / 30022 |
比預估的配速快了10秒~
不過15k過後感覺跑的步伐有些沈重~
看來前一堂課5分速21k只休2天不太夠~
不過30k可配進5分速~
更增加萬金石破4目標的信心了^^
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 118~144 | 65~79% |
| 2:M馬拉松配速區 | 144~162 | 79~89% |
| 3:T乳酸耐力區 | 162~168 | 89~92% |
| 4:A無氧耐力區 | 168~178 | 92~97.5% |
| 5:I最大耗氧區 | 178~183 | 97.5~100% |
| 最大心率為183 點此去設定最大心率 |
3月累積里程 :
181.64 km 
Saucony VIRRATA 2(黃) 累積 :
409.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'51" | 00:04'51" |
| 2 | 04'49" | 00:09'40" |
| 3 | 04'54" | 00:14'34" |
| 4 | 04'47" | 00:19'21" |
| 5 | 04'51" | 00:24'12" |
| 6 | 05'02" | 00:29'14" |
| 7 | 04'50" | 00:34'04" |
| 8 | 04'52" | 00:38'56" |
| 9 | 04'54" | 00:43'50" |
| 10 | 04'55" | 00:48'45" |
| 11 | 05'31" | 00:54'16" |
| 12 | 04'56" | 00:59'12" |
| 13 | 05'00" | 01:04'12" |
| 14 | 04'57" | 01:09'09" |
| 15 | 05'46" | 01:14'55" |
| 16 | 04'57" | 01:19'52" |
| 17 | 05'06" | 01:24'58" |
| 18 | 04'57" | 01:29'55" |
| 19 | 05'18" | 01:35'13" |
| 20 | 04'56" | 01:40'09" |
| 21 | 04'55" | 01:45'04" |
| 22 | 04'58" | 01:50'02" |
| 23 | 05'17" | 01:55'19" |
| 24 | 04'48" | 02:00'07" |
| 25 | 04'52" | 02:04'59" |
| 26 | 05'15" | 02:10'14" |
| 27 | 04'46" | 02:15'00" |
| 28 | 04'58" | 02:19'58" |
| 29 | 04'56" | 02:24'54" |
| 30 | 04'57" | 02:29'51" |
| 30.0 | 04'23" | 02:29'57" |
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