30.0 km | 03:11:53 | 06:23/km日期: 2015-10-17 05:29 - 地點: NTPU - 天氣: 晴 - 平均心率: 156 - 卡路里: 1890 Cal - 溫度: 21°C - 濕度: 87%
Pace: 06'02" / 05'33" / 05'33" / 06'00" / 05'44" / 05'45" / 06'33" / 05'30" / 05'36" / 06'22" / 05'48" / 05'53" / 06'58" / 05'57" / 06'08" / 08'18" / 06'18" / 06'46" / 06'12" / 06'17" / 11'03" / 06'24" / 06'38" / 07'36" / 07'11" / 08'05" / 07'47" / 10'20" / 08'58" / 08'05" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'01" (+00'31") | 1000 / 1000 |
| 2 | | 05'33" (+00'03") | 1000 / 2000 |
| 3 | | 05'32" (+00'02") | 1000 / 3000 |
| 4 | | 05'38" (+00'08") | 1000 / 4000 |
| 5 | | 05'43" (+00'13") | 1000 / 5000 |
| 6 | | 05'45" (+00'15") | 1000 / 6000 |
| 7 | | 05'56" (+00'26") | 1000 / 7000 |
| 8 | | 05'30" | 1000 / 8000 |
| 9 | | 05'36" (+00'06") | 1000 / 9000 |
| 10 | | 05'49" (+00'19") | 1000 / 10000 |
| 11 | | 05'48" (+00'18") | 1000 / 11000 |
| 12 | | 05'53" (+00'23") | 1000 / 12000 |
| 13 | | 06'00" (+00'30") | 1000 / 13000 |
| 14 | | 05'56" (+00'26") | 1000 / 14000 |
| 15 | | 06'08" (+00'38") | 1000 / 15000 |
| 16 | | 06'07" (+00'37") | 1000 / 16000 |
| 17 | | 06'18" (+00'48") | 1000 / 17000 |
| 18 | | 06'05" (+00'35") | 1000 / 18000 |
| 19 | | 06'12" (+00'42") | 1000 / 19000 |
| 20 | | 06'16" (+00'46") | 1000 / 20000 |
| 21 | | 06'16" (+00'46") | 1000 / 21000 |
| 22 | | 06'24" (+00'54") | 1000 / 22000 |
| 23 | | 06'38" (+01'08") | 1000 / 23000 |
| 24 | | 06'32" (+01'02") | 1000 / 24000 |
| 25 | | 07'10" (+01'40") | 1000 / 25000 |
| 26 | | 08'05" (+02'35") | 1000 / 26000 |
| 27 | | 07'47" (+02'17") | 1000 / 27000 |
| 28 | | 07'57" (+02'27") | 1000 / 28000 |
| 29 | | 08'57" (+03'27") | 1000 / 29000 |
| 30 | | 08'04" (+02'34") | 1000 / 30000 |
| 31 | | 08'18" (+02'48") | 5 / 30005 |
目標跑個30KM一開始狀況還行
前15K似乎配速快了些
一樣來到近24K
大腿有種抽筋的FU
之後體力開始掉
後面幾K有試著維持步頻來保持配速不要掉太多
不過最後還是跑跑走走
真的還練不夠肌肉還無法適應這強度
| 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 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
10月累積里程 :
170.86 km 
adidas energy boost 2 ATR 累積 :
1057.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'02" | 00:06'02" |
| 2 | 05'33" | 00:11'35" |
| 3 | 05'33" | 00:17'08" |
| 4 | 06'00" | 00:23'08" |
| 5 | 05'44" | 00:28'52" |
| 6 | 05'45" | 00:34'37" |
| 7 | 06'33" | 00:41'10" |
| 8 | 05'30" | 00:46'40" |
| 9 | 05'36" | 00:52'16" |
| 10 | 06'22" | 00:58'38" |
| 11 | 05'48" | 01:04'26" |
| 12 | 05'53" | 01:10'19" |
| 13 | 06'58" | 01:17'17" |
| 14 | 05'57" | 01:23'14" |
| 15 | 06'08" | 01:29'22" |
| 16 | 08'18" | 01:37'40" |
| 17 | 06'18" | 01:43'58" |
| 18 | 06'46" | 01:50'44" |
| 19 | 06'12" | 01:56'56" |
| 20 | 06'17" | 02:03'13" |
| 21 | 11'03" | 02:14'16" |
| 22 | 06'24" | 02:20'40" |
| 23 | 06'38" | 02:27'18" |
| 24 | 07'36" | 02:34'54" |
| 25 | 07'11" | 02:42'05" |
| 26 | 08'05" | 02:50'10" |
| 27 | 07'47" | 02:57'57" |
| 28 | 10'20" | 03:08'17" |
| 29 | 08'58" | 03:17'15" |
| 30 | 08'05" | 03:25'20" |
| 30.0 | 05'59" | 03:25'22" |
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