30.0 km | 02:42:50 | 05:25/km日期: 2017-01-14 14:19 - 總爬升: 220 m - 地點: 家門口-關渡宮-淡水捷運站-滬尾砲台往返 - 天氣: 有寒流 - 平均心率: 130 - 卡路里: 1734 Cal - 平均步頻: 192 - 溫度: 14°C - 濕度: 82%
Pace: 06'02" / 06'04" / 05'07" / 05'10" / 05'10" / 05'12" / 05'20" / 05'18" / 05'20" / 05'16" / 05'23" / 05'15" / 05'24" / 05'35" / 05'30" / 05'31" / 05'29" / 11'01" / 05'28" / 05'24" / 05'28" / 08'33" / 05'29" / 05'29" / 05'34" / 05'39" / 05'27" / 08'45" / 06'26" / 05'38" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'00" (+00'54") | 1000 / 1000 |
| 2 | | 05'12" (+00'06") | 1000 / 2000 |
| 3 | | 05'06" | 1000 / 3000 |
| 4 | | 05'09" (+00'03") | 1000 / 4000 |
| 5 | | 05'10" (+00'04") | 1000 / 5000 |
| 6 | | 05'13" (+00'07") | 1000 / 6000 |
| 7 | | 05'19" (+00'13") | 1000 / 7000 |
| 8 | | 05'17" (+00'11") | 1000 / 8000 |
| 9 | | 05'19" (+00'13") | 1000 / 9000 |
| 10 | | 05'16" (+00'10") | 1000 / 10000 |
| 11 | | 05'23" (+00'17") | 1000 / 11000 |
| 12 | | 05'15" (+00'09") | 1000 / 12000 |
| 13 | | 05'23" (+00'17") | 1000 / 13000 |
| 14 | | 05'34" (+00'28") | 1000 / 14000 |
| 15 | | 05'30" (+00'24") | 1000 / 15000 |
| 16 | | 05'31" (+00'25") | 1000 / 16000 |
| 17 | | 05'28" (+00'22") | 1000 / 17000 |
| 18 | | 05'35" (+00'29") | 1000 / 18000 |
| 19 | | 05'20" (+00'14") | 1000 / 19000 |
| 20 | | 05'31" (+00'25") | 1000 / 20000 |
| 21 | | 05'28" (+00'22") | 1000 / 21000 |
| 22 | | 05'24" (+00'18") | 1000 / 22000 |
| 23 | | 05'28" (+00'22") | 1000 / 23000 |
| 24 | | 05'28" (+00'22") | 1000 / 24000 |
| 25 | | 05'34" (+00'28") | 1000 / 25000 |
| 26 | | 05'38" (+00'32") | 1000 / 26000 |
| 27 | | 05'27" (+00'21") | 1000 / 27000 |
| 28 | | 05'27" (+00'21") | 1000 / 28000 |
| 29 | | 05'22" (+00'16") | 1000 / 29000 |
| 30 | | 05'37" (+00'31") | 1000 / 30000 |
| 31 | | 06'06" (+01'00") | 31 / 30031 |
本來早上要參加運筆配速列車的團練，但因下雨又冷，改為自由練跑，就再睡回籠覺到8點，後來雨停了，下午自己跑，因為跑到淡水捷運站來回26km，想說再往前一點湊30km，但是回程肚子好餓又有點累，自己練習果然跟比賽不一樣
| 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 |
1月累積里程 :
202.76 km 
PUMA FAAS 500 S V2 累積 :
638.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'02" | 00:06'02" |
| 2 | 06'04" | 00:12'06" |
| 3 | 05'07" | 00:17'13" |
| 4 | 05'10" | 00:22'23" |
| 5 | 05'10" | 00:27'33" |
| 6 | 05'12" | 00:32'45" |
| 7 | 05'20" | 00:38'05" |
| 8 | 05'18" | 00:43'23" |
| 9 | 05'20" | 00:48'43" |
| 10 | 05'16" | 00:53'59" |
| 11 | 05'23" | 00:59'22" |
| 12 | 05'15" | 01:04'37" |
| 13 | 05'24" | 01:10'01" |
| 14 | 05'35" | 01:15'36" |
| 15 | 05'30" | 01:21'06" |
| 16 | 05'31" | 01:26'37" |
| 17 | 05'29" | 01:32'06" |
| 18 | 11'01" | 01:43'07" |
| 19 | 05'28" | 01:48'35" |
| 20 | 05'24" | 01:53'59" |
| 21 | 05'28" | 01:59'27" |
| 22 | 08'33" | 02:08'00" |
| 23 | 05'29" | 02:13'29" |
| 24 | 05'29" | 02:18'58" |
| 25 | 05'34" | 02:24'32" |
| 26 | 05'39" | 02:30'11" |
| 27 | 05'27" | 02:35'38" |
| 28 | 08'45" | 02:44'23" |
| 29 | 06'26" | 02:50'49" |
| 30 | 05'38" | 02:56'27" |
| 30.0 | 06'22" | 02:56'39" |
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