30.8 km | 03:13:49 | 06:18/km日期: 2015-01-14 07:31 - 總爬升: 111 m - 地點: 許縣溪畔 - 天氣: 陰雨 - 平均心率: 58 - 卡路里: 1301 Cal - 溫度: 16°C - 濕度: 95%
Pace: 10'13" / 06'44" / 06'40" / 06'18" / 06'22" / 06'17" / 06'04" / 06'14" / 06'15" / 06'30" / 06'29" / 06'21" / 06'05" / 06'11" / 06'10" / 06'03" / 05'58" / 06'02" / 05'56" / 05'52" / 06'02" / 06'09" / 06'10" / 06'11" / 05'52" / 06'05" / 06'17" / 06'16" / 05'49" / 05'52" / 05'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 09'41" | 1210 / 1210 |
| 2 | | 06'09" | 29547 / 30757 |
早晨下雨，週日團訓和昨天爬山所留下的痠痛還在，還是勉勵自己出門跑步吧！
頂著強風，欣賞溪邊蘆葦、芒草所構成的景緻，告訴自己："不要慌，不要管速度怎樣，你只是跑過一片風景而已"
跑完之後心滿意足的感覺，哈~活著真好！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~131 | 65~79% |
| 2:M馬拉松配速區 | 131~147 | 79~89% |
| 3:T乳酸耐力區 | 147~152 | 89~92% |
| 4:A無氧耐力區 | 152~161 | 92~97.5% |
| 5:I最大耗氧區 | 161~166 | 97.5~100% |
| 最大心率為166 點此去設定最大心率 |
1月累積里程 : 721.80 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 10'13" | 00:10'13" |
| 2 | 06'44" | 00:16'57" |
| 3 | 06'40" | 00:23'37" |
| 4 | 06'18" | 00:29'55" |
| 5 | 06'22" | 00:36'17" |
| 6 | 06'17" | 00:42'34" |
| 7 | 06'04" | 00:48'38" |
| 8 | 06'14" | 00:54'52" |
| 9 | 06'15" | 01:01'07" |
| 10 | 06'30" | 01:07'37" |
| 11 | 06'29" | 01:14'06" |
| 12 | 06'21" | 01:20'27" |
| 13 | 06'05" | 01:26'32" |
| 14 | 06'11" | 01:32'43" |
| 15 | 06'10" | 01:38'53" |
| 16 | 06'03" | 01:44'56" |
| 17 | 05'58" | 01:50'54" |
| 18 | 06'02" | 01:56'56" |
| 19 | 05'56" | 02:02'52" |
| 20 | 05'52" | 02:08'44" |
| 21 | 06'02" | 02:14'46" |
| 22 | 06'09" | 02:20'55" |
| 23 | 06'10" | 02:27'05" |
| 24 | 06'11" | 02:33'16" |
| 25 | 05'52" | 02:39'08" |
| 26 | 06'05" | 02:45'13" |
| 27 | 06'17" | 02:51'30" |
| 28 | 06'16" | 02:57'46" |
| 29 | 05'49" | 03:03'35" |
| 30 | 05'52" | 03:09'27" |
| 30.8 | 05'45" | 03:13'49" |
留言 
