30.0 km | 03:11:01 | 06:21/km日期: 2023-11-16 05:28 - 總爬升: 224 m - 地點: 環大崗山2圈 - 天氣: 涼的/暖陽 - 平均心率: 160 - 卡路里: 1581 Cal - 平均步頻: 186
Pace: 05'20" / 05'33" / 05'34" / 05'42" / 05'45" / 05'35" / 05'51" / 06'53" / 06'20" / 05'35" / 05'54" / 06'57" / 05'37" / 05'36" / 05'30" / 09'34" / 05'41" / 05'50" / 06'35" / 06'17" / 06'06" / 07'19" / 09'45" / 06'27" / 05'54" / 06'45" / 08'46" / 06'26" / 05'41" / 06'18" / 02'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'20" | 1000 / 1000 |
| 2 | | 05'32" (+00'12") | 1000 / 2000 |
| 3 | | 05'34" (+00'14") | 1000 / 3000 |
| 4 | | 05'41" (+00'21") | 1000 / 4000 |
| 5 | | 05'44" (+00'24") | 1000 / 5000 |
| 6 | | 05'35" (+00'15") | 1000 / 6000 |
| 7 | | 05'50" (+00'30") | 1000 / 7000 |
| 8 | | 06'52" (+01'32") | 1000 / 8000 |
| 9 | | 06'20" (+01'00") | 1000 / 9000 |
| 10 | | 05'34" (+00'14") | 1000 / 10000 |
| 11 | | 05'53" (+00'33") | 1000 / 11000 |
| 12 | | 06'57" (+01'37") | 1000 / 12000 |
| 13 | | 05'36" (+00'16") | 1000 / 13000 |
| 14 | | 05'35" (+00'15") | 1000 / 14000 |
| 15 | | 05'30" (+00'10") | 1000 / 15000 |
| 16 | | 09'33" (+04'13") | 1000 / 16000 |
| 17 | | 05'41" (+00'21") | 1000 / 17000 |
| 18 | | 05'49" (+00'29") | 1000 / 18000 |
| 19 | | 06'35" (+01'15") | 1000 / 19000 |
| 20 | | 06'17" (+00'57") | 1000 / 20000 |
| 21 | | 06'05" (+00'45") | 1000 / 21000 |
| 22 | | 07'18" (+01'58") | 1000 / 22000 |
| 23 | | 09'44" (+04'24") | 1000 / 23000 |
| 24 | | 06'26" (+01'06") | 1000 / 24000 |
| 25 | | 05'54" (+00'34") | 1000 / 25000 |
| 26 | | 06'45" (+01'25") | 1000 / 26000 |
| 27 | | 08'46" (+03'26") | 1000 / 27000 |
| 28 | | 06'25" (+01'05") | 1000 / 28000 |
| 29 | | 05'40" (+00'20") | 1000 / 29000 |
| 30 | | 06'01" (+00'41") | 310 / 29310 |
| 31 | | 12'57" (+07'37") | 26 / 29336 |
| 32 | | 05'53" (+00'33") | 682 / 30019 |
感謝國文哥拖著老命陪跑
感謝忠正哥即時的能量包
感謝阿楙跑完的冰美式
如果沒有你們，我自己早在第一圈15k就收工回家了
好在有你們仁慈的陪跑沒有互相傷害
才能完成大崗山2圈的目標
可能週日的全馬跑完沒恢復完全吧
今跑完30腳超級酸的⋯
壓根忘了拍照留念😅
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
11月累積里程 :
330.56 km 
ASICS magic speed第二雙（橙色） 累積 :
835.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'20" | 00:05'20" |
| 2 | 05'33" | 00:10'53" |
| 3 | 05'34" | 00:16'27" |
| 4 | 05'42" | 00:22'09" |
| 5 | 05'45" | 00:27'54" |
| 6 | 05'35" | 00:33'29" |
| 7 | 05'51" | 00:39'20" |
| 8 | 06'53" | 00:46'13" |
| 9 | 06'20" | 00:52'33" |
| 10 | 05'35" | 00:58'08" |
| 11 | 05'54" | 01:04'02" |
| 12 | 06'57" | 01:10'59" |
| 13 | 05'37" | 01:16'36" |
| 14 | 05'36" | 01:22'12" |
| 15 | 05'30" | 01:27'42" |
| 16 | 09'34" | 01:37'16" |
| 17 | 05'41" | 01:42'57" |
| 18 | 05'50" | 01:48'47" |
| 19 | 06'35" | 01:55'22" |
| 20 | 06'17" | 02:01'39" |
| 21 | 06'06" | 02:07'45" |
| 22 | 07'19" | 02:15'04" |
| 23 | 09'45" | 02:24'49" |
| 24 | 06'27" | 02:31'16" |
| 25 | 05'54" | 02:37'10" |
| 26 | 06'45" | 02:43'55" |
| 27 | 08'46" | 02:52'41" |
| 28 | 06'26" | 02:59'07" |
| 29 | 05'41" | 03:04'48" |
| 30 | 06'18" | 03:11'06" |
| 30.0 | 02'36" | 03:11'09" |
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