30.3 km | 03:13:00 | 06:21/km日期: 2014-04-04 06:23 - 地點: 彩虹河濱 - 天氣: 涼 - 平均心率: 67 - 卡路里: 2816 Cal - 溫度: 17°C - 濕度: 81%
Pace: 05'54" / 06'08" / 06'12" / 06'07" / 06'31" / 06'00" / 06'01" / 06'01" / 05'50" / 05'50" / 07'04" / 05'44" / 05'50" / 05'39" / 05'46" / 05'54" / 06'21" / 05'45" / 05'44" / 05'39" / 05'52" / 08'15" / 06'34" / 07'08" / 07'16" / 07'19" / 07'38" / 06'01" / 06'23" / 06'11" / 12'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'53" (+00'21") | 1011 / 1011 |
| 2 | | 06'07" (+00'35") | 1008 / 2019 |
| 3 | | 06'10" (+00'38") | 1014 / 3034 |
| 4 | | 06'09" (+00'37") | 1002 / 4037 |
| 5 | | 06'29" (+00'57") | 1003 / 5040 |
| 6 | | 05'59" (+00'27") | 1001 / 6042 |
| 7 | | 06'00" (+00'28") | 1006 / 7049 |
| 8 | | 06'02" (+00'30") | 998 / 8047 |
| 9 | | 05'51" (+00'19") | 1008 / 9055 |
| 10 | | 05'48" (+00'16") | 1009 / 10064 |
| 11 | | 07'14" (+01'42") | 1019 / 11084 |
| 12 | | 05'32" | 1016 / 12100 |
| 13 | | 05'44" (+00'12") | 1003 / 13103 |
| 14 | | 05'42" (+00'10") | 1014 / 14117 |
| 15 | | 05'48" (+00'16") | 999 / 15117 |
| 16 | | 05'52" (+00'20") | 1007 / 16124 |
| 17 | | 06'19" (+00'47") | 1000 / 17125 |
| 18 | | 05'45" (+00'13") | 1001 / 18126 |
| 19 | | 05'43" (+00'11") | 1004 / 19131 |
| 20 | | 05'40" (+00'08") | 1010 / 20142 |
| 21 | | 05'52" (+00'20") | 1015 / 21157 |
| 22 | | 08'19" (+02'47") | 1005 / 22163 |
| 23 | | 06'38" (+01'06") | 1002 / 23165 |
| 24 | | 07'08" (+01'36") | 1008 / 24173 |
| 25 | | 07'12" (+01'40") | 994 / 25168 |
| 26 | | 07'57" (+02'25") | 1010 / 26179 |
| 27 | | 06'49" (+01'17") | 1009 / 27188 |
| 28 | | 06'07" (+00'35") | 1005 / 28194 |
| 29 | | 06'23" (+00'51") | 1003 / 29197 |
| 30 | | 05'59" (+00'27") | 1004 / 30202 |
| 31 | | 09'44" (+04'12") | 338 / 30541 |
應該是昨天有晨跑且昨天也沒睡飽，今天的狀況超差的，跑不到半馬就有點虛...
嚴格的配速員Celine決定今天的目標要在圴速620之內完成...於是前半馬一路都用六分以內的速度在跑，跟的很辛苦...好不容易撐到21K(彩虹橋附近)了，於是決定停下來吃根香蕉，並且後面都用六分半來跑...
六分半跑了2k之後，整個也沒力了，所以就開始當步兵啦，走到折返處(南陽橋附近)之後，發現似乎又恢復了一點力氣，於是又開始用6分速往回跑...
到最後500m看到彩虹橋的時候，決定來衝刺一下，用剩餘的力氣將速度拉到五分半，原本想一路衝回彩虹橋的，但聽到手錶報整K的聲音，瞬間又沒力了，於是剩下的里程只能散步回去啦
| 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 |
4月累積里程 :
109.97 km 
Saucony 索康尼 KINVARA 4 (red) 累積 :
979.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'54" | 00:05'54" |
| 2 | 06'08" | 00:12'02" |
| 3 | 06'12" | 00:18'14" |
| 4 | 06'07" | 00:24'21" |
| 5 | 06'31" | 00:30'52" |
| 6 | 06'00" | 00:36'52" |
| 7 | 06'01" | 00:42'53" |
| 8 | 06'01" | 00:48'54" |
| 9 | 05'50" | 00:54'44" |
| 10 | 05'50" | 01:00'34" |
| 11 | 07'04" | 01:07'38" |
| 12 | 05'44" | 01:13'22" |
| 13 | 05'50" | 01:19'12" |
| 14 | 05'39" | 01:24'51" |
| 15 | 05'46" | 01:30'37" |
| 16 | 05'54" | 01:36'31" |
| 17 | 06'21" | 01:42'52" |
| 18 | 05'45" | 01:48'37" |
| 19 | 05'44" | 01:54'21" |
| 20 | 05'39" | 02:00'00" |
| 21 | 05'52" | 02:05'52" |
| 22 | 08'15" | 02:14'07" |
| 23 | 06'34" | 02:20'41" |
| 24 | 07'08" | 02:27'49" |
| 25 | 07'16" | 02:35'05" |
| 26 | 07'19" | 02:42'24" |
| 27 | 07'38" | 02:50'02" |
| 28 | 06'01" | 02:56'03" |
| 29 | 06'23" | 03:02'26" |
| 30 | 06'11" | 03:08'37" |
| 30.3 | 12'53" | 03:13'00" |
展開計圈分析
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