30.5 km | 02:28:22 | 04:51/km日期: 2014-12-22 18:27 - 地點: 和美、伸港 - 天氣: 凍 - 平均心率: 158 - 卡路里: 1729 Cal - 溫度: 17°C - 濕度: 41%
Pace: 05'12" / 05'07" / 04'54" / 04'49" / 04'54" / 04'58" / 04'47" / 04'48" / 04'48" / 04'54" / 04'52" / 04'55" / 04'42" / 04'51" / 04'48" / 04'53" / 04'50" / 05'17" / 04'48" / 08'55" / 07'46" / 04'41" / 04'41" / 04'41" / 04'50" / 04'48" / 04'54" / 04'53" / 04'56" / 04'48" / 06'12" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'11" (+00'31") | 1000 / 1000 |
| 2 | | 05'07" (+00'27") | 1000 / 2000 |
| 3 | | 04'53" (+00'13") | 1000 / 3000 |
| 4 | | 04'49" (+00'09") | 1000 / 4000 |
| 5 | | 04'54" (+00'14") | 1000 / 5000 |
| 6 | | 04'57" (+00'17") | 1000 / 6000 |
| 7 | | 04'47" (+00'07") | 1000 / 7000 |
| 8 | | 04'47" (+00'07") | 1000 / 8000 |
| 9 | | 04'48" (+00'08") | 1000 / 9000 |
| 10 | | 04'54" (+00'14") | 1000 / 10000 |
| 11 | | 04'51" (+00'11") | 1000 / 11000 |
| 12 | | 04'54" (+00'14") | 1000 / 12000 |
| 13 | | 04'42" (+00'02") | 1000 / 13000 |
| 14 | | 04'50" (+00'10") | 1000 / 14000 |
| 15 | | 04'48" (+00'08") | 1000 / 15000 |
| 16 | | 04'52" (+00'12") | 1000 / 16000 |
| 17 | | 04'49" (+00'09") | 1000 / 17000 |
| 18 | | 04'56" (+00'16") | 1000 / 18000 |
| 19 | | 04'48" (+00'08") | 1000 / 19000 |
| 20 | | 04'47" (+00'07") | 1000 / 20000 |
| 21 | | 05'02" (+00'22") | 1000 / 21000 |
| 22 | | 04'40" | 1000 / 22000 |
| 23 | | 04'41" (+00'01") | 1000 / 23000 |
| 24 | | 04'41" (+00'01") | 1000 / 24000 |
| 25 | | 04'49" (+00'09") | 1000 / 25000 |
| 26 | | 04'48" (+00'08") | 1000 / 26000 |
| 27 | | 04'53" (+00'13") | 1000 / 27000 |
| 28 | | 04'53" (+00'13") | 1000 / 28000 |
| 29 | | 04'55" (+00'15") | 1000 / 29000 |
| 30 | | 04'48" (+00'08") | 1000 / 30000 |
| 31 | | 05'07" (+00'27") | 499 / 30499 |
1.應該是星期五吃壞肚子，星期六晚上掛急診吊了生平第一次點滴，星期日將壞東西拉出來後身體迅速復原。但也因此三天沒運動，所以今天是一定要LSD的。
2.在攝氏8度中跑步很精采呀，特別是還有點海口風，體感溫度絕對低於5度。跑熱了也就還好。
3."飼狗教狗是義務"。養狗的人要有公德心，要教狗甚至要綁好，今天發生了好幾次令人腎上腺素分泌的事件，連髒話都以嘶吼到有回音的音量反擊，再過分一點可能您的愛狗會受傷的。暗~摸摸得很嚇人。
VO2max來到57新高...
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 127~154 | 65~79% |
| 2:M馬拉松配速區 | 154~174 | 79~89% |
| 3:T乳酸耐力區 | 174~180 | 89~92% |
| 4:A無氧耐力區 | 180~191 | 92~97.5% |
| 5:I最大耗氧區 | 191~196 | 97.5~100% |
| 最大心率為196 點此去設定最大心率 |
12月累積里程 :
301.64 km 
ASICS TARTHER 30TH 累積 :
2996.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'12" | 00:05'12" |
| 2 | 05'07" | 00:10'19" |
| 3 | 04'54" | 00:15'13" |
| 4 | 04'49" | 00:20'02" |
| 5 | 04'54" | 00:24'56" |
| 6 | 04'58" | 00:29'54" |
| 7 | 04'47" | 00:34'41" |
| 8 | 04'48" | 00:39'29" |
| 9 | 04'48" | 00:44'17" |
| 10 | 04'54" | 00:49'11" |
| 11 | 04'52" | 00:54'03" |
| 12 | 04'55" | 00:58'58" |
| 13 | 04'42" | 01:03'40" |
| 14 | 04'51" | 01:08'31" |
| 15 | 04'48" | 01:13'19" |
| 16 | 04'53" | 01:18'12" |
| 17 | 04'50" | 01:23'02" |
| 18 | 05'17" | 01:28'19" |
| 19 | 04'48" | 01:33'07" |
| 20 | 08'55" | 01:42'02" |
| 21 | 07'46" | 01:49'48" |
| 22 | 04'41" | 01:54'29" |
| 23 | 04'41" | 01:59'10" |
| 24 | 04'41" | 02:03'51" |
| 25 | 04'50" | 02:08'41" |
| 26 | 04'48" | 02:13'29" |
| 27 | 04'54" | 02:18'23" |
| 28 | 04'53" | 02:23'16" |
| 29 | 04'56" | 02:28'12" |
| 30 | 04'48" | 02:33'00" |
| 30.5 | 06'12" | 02:36'06" |
留言 
展開計圈分析
