30.0 km | 02:26:51 | 04:53/km日期: 2022-11-26 06:00 - 平均心率: 146 - 卡路里: 1751 Cal - 平均步頻: 180 - 溫度: 20°C - 濕度: 100%
Pace: 05'13" / 05'06" / 05'05" / 04'58" / 04'57" / 04'54" / 04'59" / 04'57" / 05'01" / 04'54" / 04'54" / 04'49" / 04'54" / 04'49" / 04'55" / 04'51" / 04'52" / 04'53" / 04'53" / 04'52" / 04'50" / 04'46" / 04'51" / 04'56" / 04'49" / 04'51" / 04'49" / 04'57" / 04'46" / 04'26" / 04'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'13" (+00'47") | 1000 / 1000 |
| 2 | | 05'05" (+00'39") | 1000 / 2000 |
| 3 | | 05'05" (+00'39") | 1000 / 3000 |
| 4 | | 04'57" (+00'31") | 1000 / 4000 |
| 5 | | 04'57" (+00'31") | 1000 / 5000 |
| 6 | | 04'53" (+00'27") | 1000 / 6000 |
| 7 | | 04'59" (+00'33") | 1000 / 7000 |
| 8 | | 04'56" (+00'30") | 1000 / 8000 |
| 9 | | 05'01" (+00'35") | 1000 / 9000 |
| 10 | | 04'54" (+00'28") | 1000 / 10000 |
| 11 | | 04'53" (+00'27") | 1000 / 11000 |
| 12 | | 04'49" (+00'23") | 1000 / 12000 |
| 13 | | 04'53" (+00'27") | 1000 / 13000 |
| 14 | | 04'49" (+00'23") | 1000 / 14000 |
| 15 | | 04'54" (+00'28") | 1000 / 15000 |
| 16 | | 04'51" (+00'25") | 1000 / 16000 |
| 17 | | 04'51" (+00'25") | 1000 / 17000 |
| 18 | | 04'52" (+00'26") | 1000 / 18000 |
| 19 | | 04'53" (+00'27") | 1000 / 19000 |
| 20 | | 04'51" (+00'25") | 1000 / 20000 |
| 21 | | 04'49" (+00'23") | 1000 / 21000 |
| 22 | | 04'46" (+00'20") | 1000 / 22000 |
| 23 | | 04'50" (+00'24") | 1000 / 23000 |
| 24 | | 04'56" (+00'30") | 1000 / 24000 |
| 25 | | 04'49" (+00'23") | 1000 / 25000 |
| 26 | | 04'51" (+00'25") | 1000 / 26000 |
| 27 | | 04'48" (+00'22") | 1000 / 27000 |
| 28 | | 04'56" (+00'30") | 1000 / 28000 |
| 29 | | 04'46" (+00'20") | 1000 / 29000 |
| 30 | | 04'26" | 1000 / 30000 |
| 31 | | 04'33" (+00'07") | 14 / 30014 |
景美 動物園 30k(p4:54)
台北馬前最後一次(感覺也是今年第一次)30k模擬跑，今年賽季以來的長距離沒有一次跑得好，知道今年跑力下降，依前幾週長跑配速再下修今日配速(p4:55)，體感抓五六成力，4k後才慢慢跑進五分內(體感第一)，感覺緊就放掉，鬆就維持速度，小心翼翼維持著鬆的體感(這也是本賽季以來長距離一直沒做到的)，第一趟在動物園前折返，第二趟在恆光橋附近折返，最後剩1k感覺還跑不過癮，加點速度衝一下解解快跑的癮～想起徐國峰教練說過：「真正的盡力是內外身心能量順暢流動的狀態，...，一種我不斷想回去的絕妙狀態。」今天第一次在長距離訓練中感受到了，而且令人著迷～
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 124~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~175 | 89~92% |
| 4:A無氧耐力區 | 175~186 | 92~97.5% |
| 5:I最大耗氧區 | 186~191 | 97.5~100% |
| 最大心率為191 點此去設定最大心率 |
11月累積里程 :
367.96 km 
Nike Zoom Fly 5 累積 :
1171.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'13" | 00:05'13" |
| 2 | 05'06" | 00:10'19" |
| 3 | 05'05" | 00:15'24" |
| 4 | 04'58" | 00:20'22" |
| 5 | 04'57" | 00:25'19" |
| 6 | 04'54" | 00:30'13" |
| 7 | 04'59" | 00:35'12" |
| 8 | 04'57" | 00:40'09" |
| 9 | 05'01" | 00:45'10" |
| 10 | 04'54" | 00:50'04" |
| 11 | 04'54" | 00:54'58" |
| 12 | 04'49" | 00:59'47" |
| 13 | 04'54" | 01:04'41" |
| 14 | 04'49" | 01:09'30" |
| 15 | 04'55" | 01:14'25" |
| 16 | 04'51" | 01:19'16" |
| 17 | 04'52" | 01:24'08" |
| 18 | 04'53" | 01:29'01" |
| 19 | 04'53" | 01:33'54" |
| 20 | 04'52" | 01:38'46" |
| 21 | 04'50" | 01:43'36" |
| 22 | 04'46" | 01:48'22" |
| 23 | 04'51" | 01:53'13" |
| 24 | 04'56" | 01:58'09" |
| 25 | 04'49" | 02:02'58" |
| 26 | 04'51" | 02:07'49" |
| 27 | 04'49" | 02:12'38" |
| 28 | 04'57" | 02:17'35" |
| 29 | 04'46" | 02:22'21" |
| 30 | 04'26" | 02:26'47" |
| 30.0 | 04'33" | 02:26'51" |
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