30.2 km | 03:13:59 | 06:25/km日期: 2016-10-25 05:22 - 天氣: 熱 - 平均心率: 153 - 卡路里: 1738 Cal - 平均步頻: 188 - 溫度: 25°C - 濕度: 78%
Pace: 06'23" / 06'24" / 06'09" / 06'05" / 06'07" / 06'05" / 06'16" / 05'57" / 12'27" / 05'48" / 07'07" / 06'08" / 06'23" / 06'49" / 05'54" / 05'54" / 05'47" / 13'34" / 05'46" / 05'42" / 05'38" / 05'31" / 05'37" / 11'32" / 05'40" / 05'41" / 06'15" / 05'33" / 05'50" / 05'41" / 20'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'22" (+00'52") | 1000 / 1000 |
| 2 | | 06'24" (+00'54") | 1000 / 2000 |
| 3 | | 06'08" (+00'38") | 1000 / 3000 |
| 4 | | 06'05" (+00'35") | 1000 / 4000 |
| 5 | | 06'06" (+00'36") | 1000 / 5000 |
| 6 | | 06'05" (+00'35") | 1000 / 6000 |
| 7 | | 06'15" (+00'45") | 1000 / 7000 |
| 8 | | 05'56" (+00'26") | 1000 / 8000 |
| 9 | | 11'27" (+05'57") | 1000 / 9000 |
| 10 | | 05'48" (+00'18") | 1000 / 10000 |
| 11 | | 06'05" (+00'35") | 1000 / 11000 |
| 12 | | 06'08" (+00'38") | 1000 / 12000 |
| 13 | | 06'22" (+00'52") | 1000 / 13000 |
| 14 | | 06'29" (+00'59") | 1000 / 14000 |
| 15 | | 05'53" (+00'23") | 1000 / 15000 |
| 16 | | 05'54" (+00'24") | 1000 / 16000 |
| 17 | | 05'46" (+00'16") | 1000 / 17000 |
| 18 | | 06'36" (+01'06") | 1000 / 18000 |
| 19 | | 05'46" (+00'16") | 1000 / 19000 |
| 20 | | 05'42" (+00'12") | 1000 / 20000 |
| 21 | | 05'37" (+00'07") | 1000 / 21000 |
| 22 | | 05'30" | 1000 / 22000 |
| 23 | | 05'36" (+00'06") | 1000 / 23000 |
| 24 | | 11'32" (+06'02") | 1000 / 24000 |
| 25 | | 05'40" (+00'10") | 1000 / 25000 |
| 26 | | 05'40" (+00'10") | 1000 / 26000 |
| 27 | | 06'14" (+00'44") | 1000 / 27000 |
| 28 | | 05'33" (+00'03") | 1000 / 28000 |
| 29 | | 05'50" (+00'20") | 1000 / 29000 |
| 30 | | 05'41" (+00'11") | 1000 / 30000 |
| 31 | | 20'58" (+15'28") | 170 / 30170 |
今天原本預定想跟胡大哥與大慶哥挑戰環台北一圈，
一路上順順的跑，想著盡量拉長距離，
結果跑至忠孝橋後，太陽越來越烈。
大夥不自覺加速，也許是跑順了，
也許是想快點通過太陽直曬區。
到了萬隆，剛好里程30K，
雖然大夥都還有餘力可以繼續，
但太陽實在太烈，
於是決定打住為止。
今天就練30K吧!!
改日天氣好點再戰!!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 121~147 | 65~79% |
| 2:M馬拉松配速區 | 147~166 | 79~89% |
| 3:T乳酸耐力區 | 166~172 | 89~92% |
| 4:A無氧耐力區 | 172~182 | 92~97.5% |
| 5:I最大耗氧區 | 182~187 | 97.5~100% |
| 最大心率為187 點此去設定最大心率 |
10月累積里程 :
155.83 km 
母子鱷魚 二代Y拖(水藍40) 累積 :
771.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'23" | 00:06'23" |
| 2 | 06'24" | 00:12'47" |
| 3 | 06'09" | 00:18'56" |
| 4 | 06'05" | 00:25'01" |
| 5 | 06'07" | 00:31'08" |
| 6 | 06'05" | 00:37'13" |
| 7 | 06'16" | 00:43'29" |
| 8 | 05'57" | 00:49'26" |
| 9 | 12'27" | 01:01'53" |
| 10 | 05'48" | 01:07'41" |
| 11 | 07'07" | 01:14'48" |
| 12 | 06'08" | 01:20'56" |
| 13 | 06'23" | 01:27'19" |
| 14 | 06'49" | 01:34'08" |
| 15 | 05'54" | 01:40'02" |
| 16 | 05'54" | 01:45'56" |
| 17 | 05'47" | 01:51'43" |
| 18 | 13'34" | 02:05'17" |
| 19 | 05'46" | 02:11'03" |
| 20 | 05'42" | 02:16'45" |
| 21 | 05'38" | 02:22'23" |
| 22 | 05'31" | 02:27'54" |
| 23 | 05'37" | 02:33'31" |
| 24 | 11'32" | 02:45'03" |
| 25 | 05'40" | 02:50'43" |
| 26 | 05'41" | 02:56'24" |
| 27 | 06'15" | 03:02'39" |
| 28 | 05'33" | 03:08'12" |
| 29 | 05'50" | 03:14'02" |
| 30 | 05'41" | 03:19'43" |
| 30.2 | 20'57" | 03:23'17" |
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