30.1 km | 02:32:01 | 05:03/km日期: 2020-10-17 06:06 - 總爬升: 489 m - 平均心率: 148 - 卡路里: 1406 Cal - 平均步頻: 178
Pace: 06'37" / 08'18" / 05'04" / 05'10" / 05'04" / 04'47" / 04'55" / 04'56" / 04'52" / 04'52" / 05'03" / 05'00" / 04'54" / 04'49" / 04'51" / 05'00" / 04'40" / 04'37" / 04'50" / 04'46" / 05'07" / 04'50" / 04'49" / 05'12" / 05'00" / 05'14" / 05'09" / 05'05" / 05'22" / 04'58" / 05'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'36" (+01'59") | 1000 / 1000 |
| 2 | | 05'57" (+01'20") | 1000 / 2000 |
| 3 | | 05'04" (+00'27") | 1000 / 3000 |
| 4 | | 05'09" (+00'32") | 1000 / 4000 |
| 5 | | 05'03" (+00'26") | 1000 / 5000 |
| 6 | | 04'47" (+00'10") | 1000 / 6000 |
| 7 | | 04'54" (+00'17") | 1000 / 7000 |
| 8 | | 04'56" (+00'19") | 1000 / 8000 |
| 9 | | 04'51" (+00'14") | 1000 / 9000 |
| 10 | | 04'52" (+00'15") | 1000 / 10000 |
| 11 | | 05'03" (+00'26") | 1000 / 11000 |
| 12 | | 05'00" (+00'23") | 1000 / 12000 |
| 13 | | 04'53" (+00'16") | 1000 / 13000 |
| 14 | | 04'48" (+00'11") | 1000 / 14000 |
| 15 | | 04'50" (+00'13") | 1000 / 15000 |
| 16 | | 05'00" (+00'23") | 1000 / 16000 |
| 17 | | 04'39" (+00'02") | 1000 / 17000 |
| 18 | | 04'37" | 1000 / 18000 |
| 19 | | 04'49" (+00'12") | 1000 / 19000 |
| 20 | | 04'46" (+00'09") | 1000 / 20000 |
| 21 | | 05'06" (+00'29") | 1000 / 21000 |
| 22 | | 04'50" (+00'13") | 1000 / 22000 |
| 23 | | 04'48" (+00'11") | 1000 / 23000 |
| 24 | | 05'11" (+00'34") | 1000 / 24000 |
| 25 | | 04'59" (+00'22") | 1000 / 25000 |
| 26 | | 05'14" (+00'37") | 1000 / 26000 |
| 27 | | 05'09" (+00'32") | 1000 / 27000 |
| 28 | | 05'04" (+00'27") | 1000 / 28000 |
| 29 | | 05'22" (+00'45") | 1000 / 29000 |
| 30 | | 04'58" (+00'21") | 1000 / 30000 |
| 31 | | 05'04" (+00'27") | 102 / 30102 |
假日30K長跑，上週感覺狀況不錯，今天天氣涼爽抓六成力跑，前半程慢慢加速至4:50區間，政大道南橋回程後，感覺狀況不錯，加上腦啡作祟，部分路段繼續加速，跑得很過癮，但25K後發現體力下滑只好降速跑完最後里程，下週再來一趟的話，不要暴衝，順順把配速做好即可～感覺跑力在慢慢進步中～好消息是：心率又恢復正常了～
| 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 :
409.48 km 
NIKE air zoom pegasus 37(綠) 累積 :
2496.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'37" | 00:06'37" |
| 2 | 08'18" | 00:14'55" |
| 3 | 05'04" | 00:19'59" |
| 4 | 05'10" | 00:25'09" |
| 5 | 05'04" | 00:30'13" |
| 6 | 04'47" | 00:35'00" |
| 7 | 04'55" | 00:39'55" |
| 8 | 04'56" | 00:44'51" |
| 9 | 04'52" | 00:49'43" |
| 10 | 04'52" | 00:54'35" |
| 11 | 05'03" | 00:59'38" |
| 12 | 05'00" | 01:04'38" |
| 13 | 04'54" | 01:09'32" |
| 14 | 04'49" | 01:14'21" |
| 15 | 04'51" | 01:19'12" |
| 16 | 05'00" | 01:24'12" |
| 17 | 04'40" | 01:28'52" |
| 18 | 04'37" | 01:33'29" |
| 19 | 04'50" | 01:38'19" |
| 20 | 04'46" | 01:43'05" |
| 21 | 05'07" | 01:48'12" |
| 22 | 04'50" | 01:53'02" |
| 23 | 04'49" | 01:57'51" |
| 24 | 05'12" | 02:03'03" |
| 25 | 05'00" | 02:08'03" |
| 26 | 05'14" | 02:13'17" |
| 27 | 05'09" | 02:18'26" |
| 28 | 05'05" | 02:23'31" |
| 29 | 05'22" | 02:28'53" |
| 30 | 04'58" | 02:33'51" |
| 30.1 | 05'03" | 02:34'22" |
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