30.0 km | 03:33:29 | 07:06/km日期: 2018-02-13 07:01 - 地點: 劍南路, 中社路, 風櫃嘴 - 天氣: 晴 - 平均心率: 140 - 卡路里: 1648 Cal - 平均步頻: 178 - 溫度: 8°C - 濕度: 75% - PM2.5: 良好(21)
Pace: 07'42" / 07'16" / 07'05" / 07'54" / 07'51" / 08'17" / 07'25" / 09'10" / 05'46" / 14'09" / 07'31" / 07'38" / 07'27" / 07'38" / 15'54" / 06'21" / 06'06" / 06'16" / 06'15" / 17'42" / 07'36" / 07'59" / 07'28" / 11'14" / 08'39" / 08'59" / 06'09" / 06'06" / 06'00" / 06'41" / 07'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'42" (+01'56") | 1000 / 1000 |
| 2 | | 07'15" (+01'29") | 1000 / 2000 |
| 3 | | 07'05" (+01'19") | 1000 / 3000 |
| 4 | | 06'58" (+01'12") | 1000 / 4000 |
| 5 | | 07'23" (+01'37") | 1000 / 5000 |
| 6 | | 08'16" (+02'30") | 1000 / 6000 |
| 7 | | 07'25" (+01'39") | 1000 / 7000 |
| 8 | | 06'21" (+00'35") | 1000 / 8000 |
| 9 | | 05'46" | 1000 / 9000 |
| 10 | | 07'29" (+01'43") | 1000 / 10000 |
| 11 | | 07'30" (+01'44") | 1000 / 11000 |
| 12 | | 07'38" (+01'52") | 1000 / 12000 |
| 13 | | 07'27" (+01'41") | 1000 / 13000 |
| 14 | | 07'38" (+01'52") | 1000 / 14000 |
| 15 | | 07'33" (+01'47") | 1000 / 15000 |
| 16 | | 06'21" (+00'35") | 1000 / 16000 |
| 17 | | 06'06" (+00'20") | 1000 / 17000 |
| 18 | | 06'15" (+00'29") | 1000 / 18000 |
| 19 | | 06'15" (+00'29") | 1000 / 19000 |
| 20 | | 06'58" (+01'12") | 1000 / 20000 |
| 21 | | 07'36" (+01'50") | 1000 / 21000 |
| 22 | | 07'58" (+02'12") | 1000 / 22000 |
| 23 | | 07'28" (+01'42") | 1000 / 23000 |
| 24 | | 07'56" (+02'10") | 1000 / 24000 |
| 25 | | 08'38" (+02'52") | 1000 / 25000 |
| 26 | | 07'20" (+01'34") | 1000 / 26000 |
| 27 | | 06'09" (+00'23") | 1000 / 27000 |
| 28 | | 06'05" (+00'19") | 1000 / 28000 |
| 29 | | 05'59" (+00'13") | 1000 / 29000 |
| 30 | | 06'41" (+00'55") | 1000 / 30000 |
| 31 | | 08'47" (+03'01") | 9 / 30009 |
也許大家不會相信，雖然我已經跑了7次全馬，但是卻從來沒有真正跑過所謂的LSD30公里以上的長距離自主訓練，今天我終於辦到了! 從至善國中到劍南路到中社路到風櫃嘴，全程山路上上下下 共花了3個半鐘頭左右， 這一切的努力都是為了3/4的雙溪櫻花馬，希望能順利無傷完賽。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
2月累積里程 : 109.55 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'42" | 00:07'42" |
| 2 | 07'16" | 00:14'58" |
| 3 | 07'05" | 00:22'03" |
| 4 | 07'54" | 00:29'57" |
| 5 | 07'51" | 00:37'48" |
| 6 | 08'17" | 00:46'05" |
| 7 | 07'25" | 00:53'30" |
| 8 | 09'10" | 01:02'40" |
| 9 | 05'46" | 01:08'26" |
| 10 | 14'09" | 01:22'35" |
| 11 | 07'31" | 01:30'06" |
| 12 | 07'38" | 01:37'44" |
| 13 | 07'27" | 01:45'11" |
| 14 | 07'38" | 01:52'49" |
| 15 | 15'54" | 02:08'43" |
| 16 | 06'21" | 02:15'04" |
| 17 | 06'06" | 02:21'10" |
| 18 | 06'16" | 02:27'26" |
| 19 | 06'15" | 02:33'41" |
| 20 | 17'42" | 02:51'23" |
| 21 | 07'36" | 02:58'59" |
| 22 | 07'59" | 03:06'58" |
| 23 | 07'28" | 03:14'26" |
| 24 | 11'14" | 03:25'40" |
| 25 | 08'39" | 03:34'19" |
| 26 | 08'59" | 03:43'18" |
| 27 | 06'09" | 03:49'27" |
| 28 | 06'06" | 03:55'33" |
| 29 | 06'00" | 04:01'33" |
| 30 | 06'41" | 04:08'14" |
| 30.0 | 07'08" | 04:08'18" |
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