30.0 km | 02:56:10 | 05:52/km日期: 2021-10-30 06:12 - 平均心率: 159 - 卡路里: 1329 Cal - 平均步頻: 190 - 溫度: 22°C - 濕度: 83% - PM2.5: 良好(12)
Pace: 06'07" / 06'02" / 06'10" / 05'55" / 06'00" / 06'06" / 05'48" / 05'52" / 05'52" / 05'45" / 05'49" / 05'56" / 05'42" / 05'50" / 05'50" / 05'48" / 05'48" / 06'00" / 05'34" / 05'43" / 05'49" / 05'43" / 05'46" / 06'29" / 05'41" / 05'51" / 05'54" / 05'37" / 05'51" / 05'50" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'05" (+00'32") | 1000 / 1000 |
| 2 | | 06'01" (+00'28") | 1000 / 2000 |
| 3 | | 06'10" (+00'37") | 1000 / 3000 |
| 4 | | 05'54" (+00'21") | 1000 / 4000 |
| 5 | | 05'59" (+00'26") | 1000 / 5000 |
| 6 | | 06'06" (+00'33") | 1000 / 6000 |
| 7 | | 05'48" (+00'15") | 1000 / 7000 |
| 8 | | 05'51" (+00'18") | 1000 / 8000 |
| 9 | | 05'51" (+00'18") | 1000 / 9000 |
| 10 | | 05'44" (+00'11") | 1000 / 10000 |
| 11 | | 05'48" (+00'15") | 1000 / 11000 |
| 12 | | 05'56" (+00'23") | 1000 / 12000 |
| 13 | | 05'42" (+00'09") | 1000 / 13000 |
| 14 | | 05'49" (+00'16") | 1000 / 14000 |
| 15 | | 05'49" (+00'16") | 1000 / 15000 |
| 16 | | 05'47" (+00'14") | 1000 / 16000 |
| 17 | | 05'49" (+00'16") | 1000 / 17000 |
| 18 | | 05'59" (+00'26") | 1000 / 18000 |
| 19 | | 05'33" | 1000 / 19000 |
| 20 | | 05'43" (+00'10") | 1000 / 20000 |
| 21 | | 05'48" (+00'15") | 1000 / 21000 |
| 22 | | 05'42" (+00'09") | 1000 / 22000 |
| 23 | | 05'46" (+00'13") | 1000 / 23000 |
| 24 | | 06'28" (+00'55") | 1000 / 24000 |
| 25 | | 05'41" (+00'08") | 1000 / 25000 |
| 26 | | 05'50" (+00'17") | 1000 / 26000 |
| 27 | | 05'54" (+00'21") | 1000 / 27000 |
| 28 | | 05'37" (+00'04") | 1000 / 28000 |
| 29 | | 05'50" (+00'17") | 1000 / 29000 |
| 30 | | 05'50" (+00'17") | 1000 / 30000 |
| 31 | | 05'51" (+00'18") | 10 / 30010 |
新鞋第一次就跑30K😛，還好是跟之前妹妹送我fly3 Tiffany綠同款，大一號更合適腳，應該ok啦！
週二強度跑之後持續的腿酸😔，再加上工作忙，所以就沒按課表跑😝，耍廢了好幾天。
今天課表很硬😱🤯，是30K配速6：00-5：40，跟著J大，他很照顧我們，不時給鹽錠，不過我不習慣邊跑邊吃，會影響呼吸頻率，所以對他的好意只能說不好意思🥺；我也依舊無法邊跑邊喝水，還是停下來喝，但會盡量減少喝水停留時間。
跑到28K累到快抽筋，跑完的時候，我覺得再不拉筋，我就無法正常走路了😰😰😰真佩服其他同學跑完還是活蹦亂跳的。
恢復週六長距離團練後，還是無法邊跑邊吃邊補水，所以現在就是把B群發泡錠或是BCAA粉倒在水裡喝水兼補給，目前是覺得這樣方便又適合我。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 129~157 | 65~79% |
| 2:M馬拉松配速區 | 157~177 | 79~89% |
| 3:T乳酸耐力區 | 177~183 | 89~92% |
| 4:A無氧耐力區 | 183~194 | 92~97.5% |
| 5:I最大耗氧區 | 194~199 | 97.5~100% |
| 最大心率為199 點此去設定最大心率 |
10月累積里程 :
163.05 km 
nike zoom fly3螢光黃 累積 :
756.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'07" | 00:06'07" |
| 2 | 06'02" | 00:12'09" |
| 3 | 06'10" | 00:18'19" |
| 4 | 05'55" | 00:24'14" |
| 5 | 06'00" | 00:30'14" |
| 6 | 06'06" | 00:36'20" |
| 7 | 05'48" | 00:42'08" |
| 8 | 05'52" | 00:48'00" |
| 9 | 05'52" | 00:53'52" |
| 10 | 05'45" | 00:59'37" |
| 11 | 05'49" | 01:05'26" |
| 12 | 05'56" | 01:11'22" |
| 13 | 05'42" | 01:17'04" |
| 14 | 05'50" | 01:22'54" |
| 15 | 05'50" | 01:28'44" |
| 16 | 05'48" | 01:34'32" |
| 17 | 05'48" | 01:40'20" |
| 18 | 06'00" | 01:46'20" |
| 19 | 05'34" | 01:51'54" |
| 20 | 05'43" | 01:57'37" |
| 21 | 05'49" | 02:03'26" |
| 22 | 05'43" | 02:09'09" |
| 23 | 05'46" | 02:14'55" |
| 24 | 06'29" | 02:21'24" |
| 25 | 05'41" | 02:27'05" |
| 26 | 05'51" | 02:32'56" |
| 27 | 05'54" | 02:38'50" |
| 28 | 05'37" | 02:44'27" |
| 29 | 05'51" | 02:50'18" |
| 30 | 05'50" | 02:56'08" |
| 30.0 | 06'29" | 02:56'12" |
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