30.0 km | 02:54:04 | 05:48/km日期: 2015-12-07 09:20 - 平均心率: 147 - 卡路里: 1785 Cal - 溫度: 18°C - 濕度: 77%
Pace: 05'46" / 05'25" / 05'33" / 05'31" / 05'36" / 05'36" / 05'31" / 05'35" / 05'36" / 05'40" / 05'41" / 05'35" / 05'38" / 05'40" / 05'35" / 05'33" / 05'41" / 05'40" / 05'49" / 05'43" / 05'51" / 05'54" / 05'55" / 06'36" / 05'58" / 05'58" / 05'51" / 05'59" / 06'42" / 06'55" / 08'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'46" (+00'22") | 1000 / 1000 |
| 2 | | 05'24" | 1000 / 2000 |
| 3 | | 05'32" (+00'08") | 1000 / 3000 |
| 4 | | 05'30" (+00'06") | 1000 / 4000 |
| 5 | | 05'36" (+00'12") | 1000 / 5000 |
| 6 | | 05'35" (+00'11") | 1000 / 6000 |
| 7 | | 05'31" (+00'07") | 1000 / 7000 |
| 8 | | 05'34" (+00'10") | 1000 / 8000 |
| 9 | | 05'36" (+00'12") | 1000 / 9000 |
| 10 | | 05'39" (+00'15") | 1000 / 10000 |
| 11 | | 05'41" (+00'17") | 1000 / 11000 |
| 12 | | 05'35" (+00'11") | 1000 / 12000 |
| 13 | | 05'37" (+00'13") | 1000 / 13000 |
| 14 | | 05'39" (+00'15") | 1000 / 14000 |
| 15 | | 05'35" (+00'11") | 1000 / 15000 |
| 16 | | 05'33" (+00'09") | 1000 / 16000 |
| 17 | | 05'40" (+00'16") | 1000 / 17000 |
| 18 | | 05'40" (+00'16") | 1000 / 18000 |
| 19 | | 05'48" (+00'24") | 1000 / 19000 |
| 20 | | 05'43" (+00'19") | 1000 / 20000 |
| 21 | | 05'51" (+00'27") | 1000 / 21000 |
| 22 | | 05'53" (+00'29") | 1000 / 22000 |
| 23 | | 05'54" (+00'30") | 1000 / 23000 |
| 24 | | 06'36" (+01'12") | 1000 / 24000 |
| 25 | | 05'58" (+00'34") | 1000 / 25000 |
| 26 | | 05'57" (+00'33") | 1000 / 26000 |
| 27 | | 05'51" (+00'27") | 1000 / 27000 |
| 28 | | 05'59" (+00'35") | 1000 / 28000 |
| 29 | | 06'41" (+01'17") | 1000 / 29000 |
| 30 | | 06'54" (+01'30") | 1000 / 30000 |
| 31 | | 07'00" (+01'36") | 2 / 30002 |
消化特休假，請半天假來補星期六失敗的LSD. 20k後的速度差真多....
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
12月累積里程 : 199.23 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'46" | 00:05'46" |
| 2 | 05'25" | 00:11'11" |
| 3 | 05'33" | 00:16'44" |
| 4 | 05'31" | 00:22'15" |
| 5 | 05'36" | 00:27'51" |
| 6 | 05'36" | 00:33'27" |
| 7 | 05'31" | 00:38'58" |
| 8 | 05'35" | 00:44'33" |
| 9 | 05'36" | 00:50'09" |
| 10 | 05'40" | 00:55'49" |
| 11 | 05'41" | 01:01'30" |
| 12 | 05'35" | 01:07'05" |
| 13 | 05'38" | 01:12'43" |
| 14 | 05'40" | 01:18'23" |
| 15 | 05'35" | 01:23'58" |
| 16 | 05'33" | 01:29'31" |
| 17 | 05'41" | 01:35'12" |
| 18 | 05'40" | 01:40'52" |
| 19 | 05'49" | 01:46'41" |
| 20 | 05'43" | 01:52'24" |
| 21 | 05'51" | 01:58'15" |
| 22 | 05'54" | 02:04'09" |
| 23 | 05'55" | 02:10'04" |
| 24 | 06'36" | 02:16'40" |
| 25 | 05'58" | 02:22'38" |
| 26 | 05'58" | 02:28'36" |
| 27 | 05'51" | 02:34'27" |
| 28 | 05'59" | 02:40'26" |
| 29 | 06'42" | 02:47'08" |
| 30 | 06'55" | 02:54'03" |
| 30.0 | 05'59" | 02:54'04" |
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