30.0 km | 02:33:02 | 05:05/km日期: 2016-11-13 09:21 - 地點: Castle Road - 平均心率: 156 - 卡路里: 1440 Cal - 平均步頻: 184 - 溫度: 25°C - 濕度: 72%
Pace: 05'50" / 05'21" / 05'11" / 05'25" / 05'09" / 04'51" / 04'51" / 04'45" / 04'50" / 04'51" / 04'48" / 04'51" / 06'32" / 04'37" / 05'01" / 04'38" / 05'36" / 04'35" / 04'42" / 04'54" / 04'44" / 04'55" / 05'01" / 06'42" / 05'18" / 04'59" / 04'53" / 04'53" / 05'03" / 05'05" / 11'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'49" (+01'15") | 1000 / 1000 |
| 2 | | 05'20" (+00'46") | 1000 / 2000 |
| 3 | | 05'10" (+00'36") | 1000 / 3000 |
| 4 | | 05'25" (+00'51") | 1000 / 4000 |
| 5 | | 05'08" (+00'34") | 1000 / 5000 |
| 6 | | 04'50" (+00'16") | 1000 / 6000 |
| 7 | | 04'50" (+00'16") | 1000 / 7000 |
| 8 | | 04'44" (+00'10") | 1000 / 8000 |
| 9 | | 04'50" (+00'16") | 1000 / 9000 |
| 10 | | 04'51" (+00'17") | 1000 / 10000 |
| 11 | | 04'48" (+00'14") | 1000 / 11000 |
| 12 | | 04'50" (+00'16") | 1000 / 12000 |
| 13 | | 06'30" (+01'56") | 1000 / 13000 |
| 14 | | 04'37" (+00'03") | 1000 / 14000 |
| 15 | | 05'01" (+00'27") | 1000 / 15000 |
| 16 | | 04'37" (+00'03") | 1000 / 16000 |
| 17 | | 05'36" (+01'02") | 1000 / 17000 |
| 18 | | 04'34" | 1000 / 18000 |
| 19 | | 04'42" (+00'08") | 1000 / 19000 |
| 20 | | 04'53" (+00'19") | 1000 / 20000 |
| 21 | | 04'44" (+00'10") | 1000 / 21000 |
| 22 | | 04'54" (+00'20") | 1000 / 22000 |
| 23 | | 05'01" (+00'27") | 1000 / 23000 |
| 24 | | 06'41" (+02'07") | 1000 / 24000 |
| 25 | | 05'18" (+00'44") | 1000 / 25000 |
| 26 | | 04'59" (+00'25") | 1000 / 26000 |
| 27 | | 04'52" (+00'18") | 1000 / 27000 |
| 28 | | 04'52" (+00'18") | 1000 / 28000 |
| 29 | | 05'02" (+00'28") | 1000 / 29000 |
| 30 | | 05'05" (+00'31") | 1000 / 30000 |
| 31 | | 10'28" (+05'54") | 18 / 30018 |
LSD
頭5K easy run後跑順左,中後段重有力
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 127~154 | 65~79% |
| 2:M馬拉松配速區 | 154~174 | 79~89% |
| 3:T乳酸耐力區 | 174~180 | 89~92% |
| 4:A無氧耐力區 | 180~191 | 92~97.5% |
| 5:I最大耗氧區 | 191~196 | 97.5~100% |
| 最大心率為196 點此去設定最大心率 |
11月累積里程 :
244.49 km 
Asics Gel DS Trainer 21 累積 :
766.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'50" | 00:05'50" |
| 2 | 05'21" | 00:11'11" |
| 3 | 05'11" | 00:16'22" |
| 4 | 05'25" | 00:21'47" |
| 5 | 05'09" | 00:26'56" |
| 6 | 04'51" | 00:31'47" |
| 7 | 04'51" | 00:36'38" |
| 8 | 04'45" | 00:41'23" |
| 9 | 04'50" | 00:46'13" |
| 10 | 04'51" | 00:51'04" |
| 11 | 04'48" | 00:55'52" |
| 12 | 04'51" | 01:00'43" |
| 13 | 06'32" | 01:07'15" |
| 14 | 04'37" | 01:11'52" |
| 15 | 05'01" | 01:16'53" |
| 16 | 04'38" | 01:21'31" |
| 17 | 05'36" | 01:27'07" |
| 18 | 04'35" | 01:31'42" |
| 19 | 04'42" | 01:36'24" |
| 20 | 04'54" | 01:41'18" |
| 21 | 04'44" | 01:46'02" |
| 22 | 04'55" | 01:50'57" |
| 23 | 05'01" | 01:55'58" |
| 24 | 06'42" | 02:02'40" |
| 25 | 05'18" | 02:07'58" |
| 26 | 04'59" | 02:12'57" |
| 27 | 04'53" | 02:17'50" |
| 28 | 04'53" | 02:22'43" |
| 29 | 05'03" | 02:27'46" |
| 30 | 05'05" | 02:32'51" |
| 30.0 | 11'06" | 02:33'03" |
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