30.1 km | 02:14:09 | 04:26/km日期: 2023-10-29 06:27 - 地點: 竹東國中 - 天氣: 陰天 - 平均心率: 131 - 卡路里: 1272 Cal - 平均步頻: 178 - 溫度: 23°C - 濕度: 76%
Pace: 04'46" / 04'31" / 04'30" / 04'34" / 04'30" / 04'30" / 04'27" / 04'27" / 04'26" / 04'25" / 06'23" / 04'27" / 04'27" / 04'23" / 04'29" / 04'26" / 04'28" / 04'29" / 04'27" / 04'21" / 08'27" / 04'27" / 04'23" / 04'30" / 04'24" / 04'22" / 04'27" / 04'23" / 04'23" / 04'08" / 04'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+00'37") | 1000 / 1000 |
| 2 | | 04'30" (+00'22") | 1000 / 2000 |
| 3 | | 04'29" (+00'21") | 1000 / 3000 |
| 4 | | 04'34" (+00'26") | 1000 / 4000 |
| 5 | | 04'30" (+00'22") | 1000 / 5000 |
| 6 | | 04'29" (+00'21") | 1000 / 6000 |
| 7 | | 04'26" (+00'18") | 1000 / 7000 |
| 8 | | 04'26" (+00'18") | 1000 / 8000 |
| 9 | | 04'26" (+00'18") | 1000 / 9000 |
| 10 | | 04'25" (+00'17") | 1000 / 10000 |
| 11 | | 04'30" (+00'22") | 1000 / 11000 |
| 12 | | 04'26" (+00'18") | 1000 / 12000 |
| 13 | | 04'26" (+00'18") | 1000 / 13000 |
| 14 | | 04'23" (+00'15") | 1000 / 14000 |
| 15 | | 04'28" (+00'20") | 1000 / 15000 |
| 16 | | 04'26" (+00'18") | 1000 / 16000 |
| 17 | | 04'27" (+00'19") | 1000 / 17000 |
| 18 | | 04'29" (+00'21") | 1000 / 18000 |
| 19 | | 04'27" (+00'19") | 1000 / 19000 |
| 20 | | 04'21" (+00'13") | 1000 / 20000 |
| 21 | | 04'32" (+00'24") | 1000 / 21000 |
| 22 | | 04'26" (+00'18") | 1000 / 22000 |
| 23 | | 04'23" (+00'15") | 1000 / 23000 |
| 24 | | 04'30" (+00'22") | 1000 / 24000 |
| 25 | | 04'23" (+00'15") | 1000 / 25000 |
| 26 | | 04'23" (+00'15") | 1000 / 26000 |
| 27 | | 04'25" (+00'17") | 1000 / 27000 |
| 28 | | 04'23" (+00'15") | 1000 / 28000 |
| 29 | | 04'22" (+00'14") | 1000 / 29000 |
| 30 | | 04'08" | 1000 / 30000 |
| 31 | | 04'02" | 150 / 30150 |
配速跑，10、20停休喝水
月跑量終於又回到400了
與傷共存將會成為常態，下個月繼續努力維持！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
10月累積里程 :
420.84 km 
NIKE next%1代橘色 累積 :
1107.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'46" | 00:04'46" |
| 2 | 04'31" | 00:09'17" |
| 3 | 04'30" | 00:13'47" |
| 4 | 04'34" | 00:18'21" |
| 5 | 04'30" | 00:22'51" |
| 6 | 04'30" | 00:27'21" |
| 7 | 04'27" | 00:31'48" |
| 8 | 04'27" | 00:36'15" |
| 9 | 04'26" | 00:40'41" |
| 10 | 04'25" | 00:45'06" |
| 11 | 06'23" | 00:51'29" |
| 12 | 04'27" | 00:55'56" |
| 13 | 04'27" | 01:00'23" |
| 14 | 04'23" | 01:04'46" |
| 15 | 04'29" | 01:09'15" |
| 16 | 04'26" | 01:13'41" |
| 17 | 04'28" | 01:18'09" |
| 18 | 04'29" | 01:22'38" |
| 19 | 04'27" | 01:27'05" |
| 20 | 04'21" | 01:31'26" |
| 21 | 08'27" | 01:39'53" |
| 22 | 04'27" | 01:44'20" |
| 23 | 04'23" | 01:48'43" |
| 24 | 04'30" | 01:53'13" |
| 25 | 04'24" | 01:57'37" |
| 26 | 04'22" | 02:01'59" |
| 27 | 04'27" | 02:06'26" |
| 28 | 04'23" | 02:10'49" |
| 29 | 04'23" | 02:15'12" |
| 30 | 04'08" | 02:19'20" |
| 30.2 | 04'05" | 02:19'57" |
53060.6 km | 
1509.4 km
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