30.1 km | 03:18:21 | 06:35/km日期: 2014-11-30 06:09 - 地點: 彰泰操場和四處亂繞 - 天氣: 悶到受不了的熱 - 平均心率: 77 - 卡路里: 2351 Cal - 溫度: 24°C - 濕度: 84%
Pace: 06'46" / 06'08" / 05'54" / 05'47" / 05'43" / 05'45" / 05'43" / 11'11" / 06'59" / 06'05" / 06'12" / 06'49" / 06'08" / 05'52" / 06'00" / 05'52" / 05'53" / 06'25" / 06'01" / 10'41" / 06'17" / 07'07" / 06'28" / 06'27" / 06'14" / 06'16" / 06'41" / 06'12" / 06'30" / 05'52" / 22'04" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'44" (+01'02") | 1004 / 1004 |
| 2 | | 06'07" (+00'25") | 1006 / 2011 |
| 3 | | 05'54" (+00'12") | 1014 / 3025 |
| 4 | | 05'45" (+00'03") | 1004 / 4029 |
| 5 | | 05'42" | 1011 / 5041 |
| 6 | | 05'46" (+00'04") | 1005 / 6047 |
| 7 | | 05'42" | 1007 / 7054 |
| 8 | | 11'10" (+05'28") | 1015 / 8069 |
| 9 | | 06'56" (+01'14") | 1004 / 9073 |
| 10 | | 06'05" (+00'23") | 1013 / 10086 |
| 11 | | 06'58" (+01'16") | 1008 / 11095 |
| 12 | | 05'58" (+00'16") | 1003 / 12099 |
| 13 | | 06'09" (+00'27") | 1019 / 13119 |
| 14 | | 05'53" (+00'11") | 1007 / 14126 |
| 15 | | 05'57" (+00'15") | 1004 / 15131 |
| 16 | | 05'54" (+00'12") | 1004 / 16135 |
| 17 | | 05'52" (+00'10") | 1016 / 17151 |
| 18 | | 06'25" (+00'43") | 1006 / 18158 |
| 19 | | 06'01" (+00'19") | 1007 / 19165 |
| 20 | | 10'43" (+05'01") | 1006 / 20172 |
| 21 | | 06'14" (+00'32") | 1009 / 21182 |
| 22 | | 07'24" (+01'42") | 1011 / 22193 |
| 23 | | 06'13" (+00'31") | 996 / 23189 |
| 24 | | 06'22" (+00'40") | 1006 / 24195 |
| 25 | | 06'14" (+00'32") | 1015 / 25211 |
| 26 | | 06'15" (+00'33") | 1006 / 26218 |
| 27 | | 06'37" (+00'55") | 1008 / 27226 |
| 28 | | 06'15" (+00'33") | 1003 / 28229 |
| 29 | | 06'24" (+00'42") | 1008 / 29238 |
| 30 | | 05'56" (+00'14") | 1011 / 30250 |
跑跑走走停停，有夠痛苦。
太佩服SS大了，可以輕鬆完成30K，我不行。
| 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 |
11月累積里程 : 253.74 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'46" | 00:06'46" |
| 2 | 06'08" | 00:12'54" |
| 3 | 05'54" | 00:18'48" |
| 4 | 05'47" | 00:24'35" |
| 5 | 05'43" | 00:30'18" |
| 6 | 05'45" | 00:36'03" |
| 7 | 05'43" | 00:41'46" |
| 8 | 11'11" | 00:52'57" |
| 9 | 06'59" | 00:59'56" |
| 10 | 06'05" | 01:06'01" |
| 11 | 06'12" | 01:12'13" |
| 12 | 06'49" | 01:19'02" |
| 13 | 06'08" | 01:25'10" |
| 14 | 05'52" | 01:31'02" |
| 15 | 06'00" | 01:37'02" |
| 16 | 05'52" | 01:42'54" |
| 17 | 05'53" | 01:48'47" |
| 18 | 06'25" | 01:55'12" |
| 19 | 06'01" | 02:01'13" |
| 20 | 10'41" | 02:11'54" |
| 21 | 06'17" | 02:18'11" |
| 22 | 07'07" | 02:25'18" |
| 23 | 06'28" | 02:31'46" |
| 24 | 06'27" | 02:38'13" |
| 25 | 06'14" | 02:44'27" |
| 26 | 06'16" | 02:50'43" |
| 27 | 06'41" | 02:57'24" |
| 28 | 06'12" | 03:03'36" |
| 29 | 06'30" | 03:10'06" |
| 30 | 05'52" | 03:15'58" |
| 30.1 | 22'04" | 03:18'21" |
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