30.0 km | 02:51:34 | 05:42/km日期: 2020-11-29 11:20 - 總爬升: 396 m - 地點: 河濱 - 天氣: 小雨 - 平均心率: 146 - 卡路里: 1510 Cal - 平均步頻: 182 - 溫度: 18°C - 濕度: 91% - PM2.5: 良好(6)
Pace: 06'18" / 05'59" / 05'45" / 05'46" / 05'49" / 05'47" / 05'54" / 05'51" / 05'40" / 05'42" / 05'44" / 05'42" / 05'43" / 06'18" / 05'41" / 10'26" / 05'41" / 05'40" / 05'38" / 05'35" / 05'43" / 05'37" / 05'36" / 05'32" / 05'41" / 05'51" / 05'50" / 05'35" / 05'37" / 05'37" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'54" (+00'22") | 1000 / 1000 |
| 2 | | 05'47" (+00'15") | 1000 / 2000 |
| 3 | | 05'45" (+00'13") | 1000 / 3000 |
| 4 | | 05'45" (+00'13") | 1000 / 4000 |
| 5 | | 05'48" (+00'16") | 1000 / 5000 |
| 6 | | 05'46" (+00'14") | 1000 / 6000 |
| 7 | | 05'54" (+00'22") | 1000 / 7000 |
| 8 | | 05'51" (+00'19") | 1000 / 8000 |
| 9 | | 05'40" (+00'08") | 1000 / 9000 |
| 10 | | 05'42" (+00'10") | 1000 / 10000 |
| 11 | | 05'44" (+00'12") | 1000 / 11000 |
| 12 | | 05'41" (+00'09") | 1000 / 12000 |
| 13 | | 05'42" (+00'10") | 1000 / 13000 |
| 14 | | 05'48" (+00'16") | 1000 / 14000 |
| 15 | | 05'41" (+00'09") | 1000 / 15000 |
| 16 | | 05'38" (+00'06") | 1000 / 16000 |
| 17 | | 05'41" (+00'09") | 1000 / 17000 |
| 18 | | 05'39" (+00'07") | 1000 / 18000 |
| 19 | | 05'38" (+00'06") | 1000 / 19000 |
| 20 | | 05'34" (+00'02") | 1000 / 20000 |
| 21 | | 05'43" (+00'11") | 1000 / 21000 |
| 22 | | 05'36" (+00'04") | 1000 / 22000 |
| 23 | | 05'35" (+00'03") | 1000 / 23000 |
| 24 | | 05'32" | 1000 / 24000 |
| 25 | | 05'40" (+00'08") | 1000 / 25000 |
| 26 | | 05'50" (+00'18") | 1000 / 26000 |
| 27 | | 05'50" (+00'18") | 1000 / 27000 |
| 28 | | 05'34" (+00'02") | 1000 / 28000 |
| 29 | | 05'36" (+00'04") | 1000 / 29000 |
| 30 | | 05'37" (+00'05") | 1000 / 30000 |
| 31 | | 06'18" (+00'46") | 22 / 30022 |
今日氣溫來到18°，算是相當舒適。
很久沒練習30km，在第15km補給休息，後段有稍微提速，此次練習長距離+穩定配速。
下雨就出動Y拖嘍，跑友假日運動愉快😄
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 122~148 | 65~79% |
| 2:M馬拉松配速區 | 148~167 | 79~89% |
| 3:T乳酸耐力區 | 167~172 | 89~92% |
| 4:A無氧耐力區 | 172~183 | 92~97.5% |
| 5:I最大耗氧區 | 183~188 | 97.5~100% |
| 最大心率為188 點此去設定最大心率 |
11月累積里程 :
114.70 km 
母子鱷魚 Y拖 累積 :
4416.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'18" | 00:06'18" |
| 2 | 05'59" | 00:12'17" |
| 3 | 05'45" | 00:18'02" |
| 4 | 05'46" | 00:23'48" |
| 5 | 05'49" | 00:29'37" |
| 6 | 05'47" | 00:35'24" |
| 7 | 05'54" | 00:41'18" |
| 8 | 05'51" | 00:47'09" |
| 9 | 05'40" | 00:52'49" |
| 10 | 05'42" | 00:58'31" |
| 11 | 05'44" | 01:04'15" |
| 12 | 05'42" | 01:09'57" |
| 13 | 05'43" | 01:15'40" |
| 14 | 06'18" | 01:21'58" |
| 15 | 05'41" | 01:27'39" |
| 16 | 10'26" | 01:38'05" |
| 17 | 05'41" | 01:43'46" |
| 18 | 05'40" | 01:49'26" |
| 19 | 05'38" | 01:55'04" |
| 20 | 05'35" | 02:00'39" |
| 21 | 05'43" | 02:06'22" |
| 22 | 05'37" | 02:11'59" |
| 23 | 05'36" | 02:17'35" |
| 24 | 05'32" | 02:23'07" |
| 25 | 05'41" | 02:28'48" |
| 26 | 05'51" | 02:34'39" |
| 27 | 05'50" | 02:40'29" |
| 28 | 05'35" | 02:46'04" |
| 29 | 05'37" | 02:51'41" |
| 30 | 05'37" | 02:57'18" |
| 30.0 | 05'55" | 02:57'26" |
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