30.1 km | 02:27:34 | 04:54/km日期: 2016-12-06 16:30 - 地點: 高雄大學 - 天氣: 涼 - 平均心率: 138 - 卡路里: 1814 Cal - 平均步頻: 190 - 溫度: 24°C - 濕度: 81%
Pace: 05'55" / 05'23" / 05'18" / 05'30" / 05'11" / 05'00" / 04'59" / 05'03" / 05'12" / 05'03" / 04'58" / 05'04" / 04'45" / 04'46" / 05'45" / 04'45" / 04'51" / 05'14" / 04'30" / 04'36" / 04'45" / 04'43" / 04'35" / 04'46" / 05'11" / 04'31" / 04'33" / 04'44" / 04'40" / 04'55" / 05'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'55" (+01'26") | 1000 / 1000 |
| 2 | | 05'23" (+00'54") | 1000 / 2000 |
| 3 | | 05'17" (+00'48") | 1000 / 3000 |
| 4 | | 05'30" (+01'01") | 1000 / 4000 |
| 5 | | 05'10" (+00'41") | 1000 / 5000 |
| 6 | | 05'00" (+00'31") | 1000 / 6000 |
| 7 | | 04'59" (+00'30") | 1000 / 7000 |
| 8 | | 05'03" (+00'34") | 1000 / 8000 |
| 9 | | 05'11" (+00'42") | 1000 / 9000 |
| 10 | | 05'02" (+00'33") | 1000 / 10000 |
| 11 | | 04'58" (+00'29") | 1000 / 11000 |
| 12 | | 05'03" (+00'34") | 1000 / 12000 |
| 13 | | 04'44" (+00'15") | 1000 / 13000 |
| 14 | | 04'46" (+00'17") | 1000 / 14000 |
| 15 | | 04'49" (+00'20") | 1000 / 15000 |
| 16 | | 04'45" (+00'16") | 1000 / 16000 |
| 17 | | 04'51" (+00'22") | 1000 / 17000 |
| 18 | | 04'34" (+00'05") | 1000 / 18000 |
| 19 | | 04'29" | 1000 / 19000 |
| 20 | | 04'36" (+00'07") | 1000 / 20000 |
| 21 | | 04'45" (+00'16") | 1000 / 21000 |
| 22 | | 04'43" (+00'14") | 1000 / 22000 |
| 23 | | 04'34" (+00'05") | 1000 / 23000 |
| 24 | | 04'45" (+00'16") | 1000 / 24000 |
| 25 | | 04'41" (+00'12") | 1000 / 25000 |
| 26 | | 04'30" (+00'01") | 1000 / 26000 |
| 27 | | 04'32" (+00'03") | 1000 / 27000 |
| 28 | | 04'43" (+00'14") | 1000 / 28000 |
| 29 | | 04'39" (+00'10") | 1000 / 29000 |
| 30 | | 04'55" (+00'26") | 1000 / 30000 |
| 31 | | 05'06" (+00'37") | 86 / 30086 |
30K課表完成。
今天前12K和串哥配510速畫虎蘭，後18K自己練，有加一下速度。天氣涼涼的，跑起來不會累，很舒服。跑完休息時竟遇到雅瑩和瑋帆！看來在高大運動的同事也不少，下次也來揪一揪跑步好了！XD
| 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 
Adidas Adizero takumi ren 2 累積 :
1197.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'55" | 00:05'55" |
| 2 | 05'23" | 00:11'18" |
| 3 | 05'18" | 00:16'36" |
| 4 | 05'30" | 00:22'06" |
| 5 | 05'11" | 00:27'17" |
| 6 | 05'00" | 00:32'17" |
| 7 | 04'59" | 00:37'16" |
| 8 | 05'03" | 00:42'19" |
| 9 | 05'12" | 00:47'31" |
| 10 | 05'03" | 00:52'34" |
| 11 | 04'58" | 00:57'32" |
| 12 | 05'04" | 01:02'36" |
| 13 | 04'45" | 01:07'21" |
| 14 | 04'46" | 01:12'07" |
| 15 | 05'45" | 01:17'52" |
| 16 | 04'45" | 01:22'37" |
| 17 | 04'51" | 01:27'28" |
| 18 | 05'14" | 01:32'42" |
| 19 | 04'30" | 01:37'12" |
| 20 | 04'36" | 01:41'48" |
| 21 | 04'45" | 01:46'33" |
| 22 | 04'43" | 01:51'16" |
| 23 | 04'35" | 01:55'51" |
| 24 | 04'46" | 02:00'37" |
| 25 | 05'11" | 02:05'48" |
| 26 | 04'31" | 02:10'19" |
| 27 | 04'33" | 02:14'52" |
| 28 | 04'44" | 02:19'36" |
| 29 | 04'40" | 02:24'16" |
| 30 | 04'55" | 02:29'11" |
| 30.1 | 05'13" | 02:29'38" |
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