30.0 km | 03:16:23 | 06:32/km日期: 2016-12-30 16:05 - 地點: 全國加油站 - 天氣: 涼爽 - 平均心率: 155 - 卡路里: 1312 Cal - 平均步頻: 184 - 溫度: 22°C - 濕度: 69%
Pace: 05'58" / 06'06" / 05'55" / 06'17" / 06'02" / 06'02" / 06'38" / 06'00" / 06'03" / 07'08" / 06'03" / 06'00" / 08'18" / 05'56" / 06'03" / 07'23" / 05'35" / 06'00" / 06'09" / 08'01" / 06'10" / 06'17" / 07'37" / 06'41" / 06'39" / 08'04" / 06'50" / 07'01" / 06'53" / 06'27" / 11'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'57" (+00'22") | 1000 / 1000 |
| 2 | | 06'06" (+00'31") | 1000 / 2000 |
| 3 | | 05'54" (+00'19") | 1000 / 3000 |
| 4 | | 06'17" (+00'42") | 1000 / 4000 |
| 5 | | 06'01" (+00'26") | 1000 / 5000 |
| 6 | | 06'02" (+00'27") | 1000 / 6000 |
| 7 | | 06'37" (+01'02") | 1000 / 7000 |
| 8 | | 05'59" (+00'24") | 1000 / 8000 |
| 9 | | 06'03" (+00'28") | 1000 / 9000 |
| 10 | | 07'08" (+01'33") | 1000 / 10000 |
| 11 | | 06'02" (+00'27") | 1000 / 11000 |
| 12 | | 06'00" (+00'25") | 1000 / 12000 |
| 13 | | 08'18" (+02'43") | 1000 / 13000 |
| 14 | | 05'55" (+00'20") | 1000 / 14000 |
| 15 | | 06'03" (+00'28") | 1000 / 15000 |
| 16 | | 07'22" (+01'47") | 1000 / 16000 |
| 17 | | 05'35" | 1000 / 17000 |
| 18 | | 06'00" (+00'25") | 1000 / 18000 |
| 19 | | 06'08" (+00'33") | 1000 / 19000 |
| 20 | | 08'00" (+02'25") | 1000 / 20000 |
| 21 | | 06'10" (+00'35") | 1000 / 21000 |
| 22 | | 06'16" (+00'41") | 1000 / 22000 |
| 23 | | 07'37" (+02'02") | 1000 / 23000 |
| 24 | | 06'40" (+01'05") | 1000 / 24000 |
| 25 | | 06'39" (+01'04") | 1000 / 25000 |
| 26 | | 08'03" (+02'28") | 1000 / 26000 |
| 27 | | 06'49" (+01'14") | 1000 / 27000 |
| 28 | | 07'01" (+01'26") | 1000 / 28000 |
| 29 | | 06'53" (+01'18") | 1000 / 29000 |
| 30 | | 06'27" (+00'52") | 1000 / 30000 |
| 31 | | 07'55" (+02'20") | 13 / 30013 |
早上騎單車,下午第一次嘗試跑30K,
還好無傷完成,20K後開始掉速,肌耐力不足,還要再練…
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
12月累積里程 :
160.54 km 
美津儂 WAVE EMPEROR TR 累積 :
1413.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 06'06" | 00:12'04" |
| 3 | 05'55" | 00:17'59" |
| 4 | 06'17" | 00:24'16" |
| 5 | 06'02" | 00:30'18" |
| 6 | 06'02" | 00:36'20" |
| 7 | 06'38" | 00:42'58" |
| 8 | 06'00" | 00:48'58" |
| 9 | 06'03" | 00:55'01" |
| 10 | 07'08" | 01:02'09" |
| 11 | 06'03" | 01:08'12" |
| 12 | 06'00" | 01:14'12" |
| 13 | 08'18" | 01:22'30" |
| 14 | 05'56" | 01:28'26" |
| 15 | 06'03" | 01:34'29" |
| 16 | 07'23" | 01:41'52" |
| 17 | 05'35" | 01:47'27" |
| 18 | 06'00" | 01:53'27" |
| 19 | 06'09" | 01:59'36" |
| 20 | 08'01" | 02:07'37" |
| 21 | 06'10" | 02:13'47" |
| 22 | 06'17" | 02:20'04" |
| 23 | 07'37" | 02:27'41" |
| 24 | 06'41" | 02:34'22" |
| 25 | 06'39" | 02:41'01" |
| 26 | 08'04" | 02:49'05" |
| 27 | 06'50" | 02:55'55" |
| 28 | 07'01" | 03:02'56" |
| 29 | 06'53" | 03:09'49" |
| 30 | 06'27" | 03:16'16" |
| 30.0 | 08'45" | 03:16'23" |
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