30.1 km | 02:36:56 | 05:12/km日期: 2023-10-08 05:16 - 總爬升: 193 m - 地點: 中央大學田徑場 - 天氣: 毛毛 - 平均心率: 157 - 卡路里: 1997 Cal - 平均步頻: 178
Pace: 05'09" / 15'12" / 05'17" / 05'16" / 06'15" / 05'57" / 05'32" / 05'20" / 05'15" / 05'05" / 04'49" / 04'44" / 05'02" / 04'53" / 04'47" / 05'06" / 09'12" / 04'43" / 04'37" / 04'58" / 05'26" / 09'20" / 05'12" / 05'06" / 05'09" / 05'19" / 08'30" / 05'18" / 05'40" / 05'17" / 04'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'10" (+00'34") | 1000 / 1000 |
| 2 | | 05'40" (+01'04") | 1000 / 2000 |
| 3 | | 05'16" (+00'40") | 1000 / 3000 |
| 4 | | 05'15" (+00'39") | 1000 / 4000 |
| 5 | | 06'14" (+01'38") | 1000 / 5000 |
| 6 | | 05'57" (+01'21") | 1000 / 6000 |
| 7 | | 05'31" (+00'55") | 1000 / 7000 |
| 8 | | 05'20" (+00'44") | 1000 / 8000 |
| 9 | | 05'15" (+00'39") | 1000 / 9000 |
| 10 | | 05'05" (+00'29") | 1000 / 10000 |
| 11 | | 04'48" (+00'12") | 1000 / 11000 |
| 12 | | 04'43" (+00'07") | 1000 / 12000 |
| 13 | | 05'02" (+00'26") | 1000 / 13000 |
| 14 | | 04'52" (+00'16") | 1000 / 14000 |
| 15 | | 04'47" (+00'11") | 1000 / 15000 |
| 16 | | 05'06" (+00'30") | 1000 / 16000 |
| 17 | | 04'53" (+00'17") | 1000 / 17000 |
| 18 | | 04'43" (+00'07") | 1000 / 18000 |
| 19 | | 04'36" | 1000 / 19000 |
| 20 | | 04'58" (+00'22") | 1000 / 20000 |
| 21 | | 05'26" (+00'50") | 1000 / 21000 |
| 22 | | 05'22" (+00'46") | 1000 / 22000 |
| 23 | | 05'12" (+00'36") | 1000 / 23000 |
| 24 | | 05'05" (+00'29") | 1000 / 24000 |
| 25 | | 05'09" (+00'33") | 1000 / 25000 |
| 26 | | 05'18" (+00'42") | 1000 / 26000 |
| 27 | | 05'09" (+00'33") | 1000 / 27000 |
| 28 | | 05'18" (+00'42") | 1000 / 28000 |
| 29 | | 05'40" (+01'04") | 1000 / 29000 |
| 30 | | 05'16" (+00'40") | 1000 / 30000 |
| 31 | | 04'19" | 149 / 30149 |
隨意跑跑目標30K,幸好前半馬有人陪，所以忽快忽慢！後面自己凸，好虐心，25K後屁股酸，太少跑長距離了！
| 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 |
10月累積里程 :
231.96 km 
Adidas Boston 10 螢光綠 累積 :
1970.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'09" | 00:05'09" |
| 2 | 15'12" | 00:20'21" |
| 3 | 05'17" | 00:25'38" |
| 4 | 05'16" | 00:30'54" |
| 5 | 06'15" | 00:37'09" |
| 6 | 05'57" | 00:43'06" |
| 7 | 05'32" | 00:48'38" |
| 8 | 05'20" | 00:53'58" |
| 9 | 05'15" | 00:59'13" |
| 10 | 05'05" | 01:04'18" |
| 11 | 04'49" | 01:09'07" |
| 12 | 04'44" | 01:13'51" |
| 13 | 05'02" | 01:18'53" |
| 14 | 04'53" | 01:23'46" |
| 15 | 04'47" | 01:28'33" |
| 16 | 05'06" | 01:33'39" |
| 17 | 09'12" | 01:42'51" |
| 18 | 04'43" | 01:47'34" |
| 19 | 04'37" | 01:52'11" |
| 20 | 04'58" | 01:57'09" |
| 21 | 05'26" | 02:02'35" |
| 22 | 09'20" | 02:11'55" |
| 23 | 05'12" | 02:17'07" |
| 24 | 05'06" | 02:22'13" |
| 25 | 05'09" | 02:27'22" |
| 26 | 05'19" | 02:32'41" |
| 27 | 08'30" | 02:41'11" |
| 28 | 05'18" | 02:46'29" |
| 29 | 05'40" | 02:52'09" |
| 30 | 05'17" | 02:57'26" |
| 30.1 | 04'20" | 02:58'05" |
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