30.1 km | 02:38:22 | 05:15/km日期: 2016-12-02 16:31 - 地點: 高雄大學 - 天氣: 涼 - 平均心率: 131 - 卡路里: 1662 Cal - 平均步頻: 186 - 溫度: 26°C - 濕度: 78%
Pace: 05'56" / 05'40" / 05'37" / 05'28" / 05'04" / 05'17" / 05'11" / 05'54" / 05'08" / 05'16" / 05'14" / 05'10" / 05'06" / 05'08" / 05'11" / 05'13" / 05'11" / 05'35" / 04'35" / 04'38" / 04'55" / 05'56" / 05'31" / 05'31" / 06'14" / 05'25" / 05'28" / 05'36" / 05'48" / 05'11" / 05'28" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'56" (+01'22") | 1000 / 1000 |
| 2 | | 05'39" (+01'05") | 1000 / 2000 |
| 3 | | 05'38" (+01'04") | 1000 / 3000 |
| 4 | | 05'21" (+00'47") | 1000 / 4000 |
| 5 | | 05'10" (+00'36") | 1000 / 5000 |
| 6 | | 05'16" (+00'42") | 1000 / 6000 |
| 7 | | 05'11" (+00'37") | 1000 / 7000 |
| 8 | | 05'13" (+00'39") | 1000 / 8000 |
| 9 | | 05'08" (+00'34") | 1000 / 9000 |
| 10 | | 05'16" (+00'42") | 1000 / 10000 |
| 11 | | 05'14" (+00'40") | 1000 / 11000 |
| 12 | | 05'09" (+00'35") | 1000 / 12000 |
| 13 | | 05'06" (+00'32") | 1000 / 13000 |
| 14 | | 05'08" (+00'34") | 1000 / 14000 |
| 15 | | 05'11" (+00'37") | 1000 / 15000 |
| 16 | | 05'12" (+00'38") | 1000 / 16000 |
| 17 | | 05'10" (+00'36") | 1000 / 17000 |
| 18 | | 04'52" (+00'18") | 1000 / 18000 |
| 19 | | 04'34" | 1000 / 19000 |
| 20 | | 04'37" (+00'03") | 1000 / 20000 |
| 21 | | 04'55" (+00'21") | 1000 / 21000 |
| 22 | | 05'25" (+00'51") | 1000 / 22000 |
| 23 | | 05'30" (+00'56") | 1000 / 23000 |
| 24 | | 05'31" (+00'57") | 1000 / 24000 |
| 25 | | 05'27" (+00'53") | 1000 / 25000 |
| 26 | | 05'25" (+00'51") | 1000 / 26000 |
| 27 | | 05'27" (+00'53") | 1000 / 27000 |
| 28 | | 05'36" (+01'02") | 1000 / 28000 |
| 29 | | 05'20" (+00'46") | 1000 / 29000 |
| 30 | | 05'11" (+00'37") | 1000 / 30000 |
| 31 | | 05'16" (+00'42") | 73 / 30073 |
週五30K課表，前10K自己聽音樂跑，後20K跟爆蛋兄弟、葛格、諒哥跑。跑到第18K時爆蛋兄弟突然爆蔥，害我補完水連忙狂奔追上，結果差點爆掉，左腳脛前肌還一度怪怪的，趕緊降速（抖...
這對兄弟真是太壞了！><
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 134~163 | 65~79% |
| 2:M馬拉松配速區 | 163~184 | 79~89% |
| 3:T乳酸耐力區 | 184~190 | 89~92% |
| 4:A無氧耐力區 | 190~201 | 92~97.5% |
| 5:I最大耗氧區 | 201~207 | 97.5~100% |
| 最大心率為207 點此去設定最大心率 |
12月累積里程 :
366.35 km 
asics tarther kainos 4 累積 :
1484.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'56" | 00:05'56" |
| 2 | 05'40" | 00:11'36" |
| 3 | 05'37" | 00:17'13" |
| 4 | 05'28" | 00:22'41" |
| 5 | 05'04" | 00:27'45" |
| 6 | 05'17" | 00:33'02" |
| 7 | 05'11" | 00:38'13" |
| 8 | 05'54" | 00:44'07" |
| 9 | 05'08" | 00:49'15" |
| 10 | 05'16" | 00:54'31" |
| 11 | 05'14" | 00:59'45" |
| 12 | 05'10" | 01:04'55" |
| 13 | 05'06" | 01:10'01" |
| 14 | 05'08" | 01:15'09" |
| 15 | 05'11" | 01:20'20" |
| 16 | 05'13" | 01:25'33" |
| 17 | 05'11" | 01:30'44" |
| 18 | 05'35" | 01:36'19" |
| 19 | 04'35" | 01:40'54" |
| 20 | 04'38" | 01:45'32" |
| 21 | 04'55" | 01:50'27" |
| 22 | 05'56" | 01:56'23" |
| 23 | 05'31" | 02:01'54" |
| 24 | 05'31" | 02:07'25" |
| 25 | 06'14" | 02:13'39" |
| 26 | 05'25" | 02:19'04" |
| 27 | 05'28" | 02:24'32" |
| 28 | 05'36" | 02:30'08" |
| 29 | 05'48" | 02:35'56" |
| 30 | 05'11" | 02:41'07" |
| 30.1 | 05'14" | 02:41'30" |
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