30.0 km | 02:38:30 | 05:16/km日期: 2018-03-16 14:46 - 總爬升: 393 m - 地點: 忘憂谷-后里馬場 - 天氣: 晴 - 平均心率: 136 - 卡路里: 1610 Cal - 平均步頻: 188 - 溫度: 24°C - 濕度: 76% - PM2.5: 良好(13)
Pace: 05'46" / 05'08" / 04'40" / 04'38" / 05'01" / 05'00" / 05'47" / 05'43" / 04'58" / 06'03" / 05'21" / 05'07" / 05'12" / 04'57" / 05'06" / 05'12" / 05'49" / 05'38" / 05'38" / 05'43" / 05'27" / 05'42" / 05'27" / 06'56" / 05'39" / 05'55" / 05'13" / 05'17" / 05'21" / 05'10" / 03'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'46" (+01'08") | 1000 / 1000 |
| 2 | | 05'07" (+00'29") | 1000 / 2000 |
| 3 | | 04'40" (+00'02") | 1000 / 3000 |
| 4 | | 04'38" | 1000 / 4000 |
| 5 | | 05'00" (+00'22") | 1000 / 5000 |
| 6 | | 04'59" (+00'21") | 1000 / 6000 |
| 7 | | 05'25" (+00'47") | 1000 / 7000 |
| 8 | | 04'56" (+00'18") | 1000 / 8000 |
| 9 | | 04'57" (+00'19") | 1000 / 9000 |
| 10 | | 05'08" (+00'30") | 1000 / 10000 |
| 11 | | 05'21" (+00'43") | 1000 / 11000 |
| 12 | | 05'07" (+00'29") | 1000 / 12000 |
| 13 | | 05'11" (+00'33") | 1000 / 13000 |
| 14 | | 04'56" (+00'18") | 1000 / 14000 |
| 15 | | 05'06" (+00'28") | 1000 / 15000 |
| 16 | | 05'11" (+00'33") | 1000 / 16000 |
| 17 | | 05'30" (+00'52") | 1000 / 17000 |
| 18 | | 05'38" (+01'00") | 1000 / 18000 |
| 19 | | 05'37" (+00'59") | 1000 / 19000 |
| 20 | | 05'43" (+01'05") | 1000 / 20000 |
| 21 | | 05'27" (+00'49") | 1000 / 21000 |
| 22 | | 05'42" (+01'04") | 1000 / 22000 |
| 23 | | 05'27" (+00'49") | 1000 / 23000 |
| 24 | | 05'06" (+00'28") | 1000 / 24000 |
| 25 | | 05'38" (+01'00") | 1000 / 25000 |
| 26 | | 05'55" (+01'17") | 1000 / 26000 |
| 27 | | 05'12" (+00'34") | 1000 / 27000 |
| 28 | | 05'17" (+00'39") | 1000 / 28000 |
| 29 | | 05'21" (+00'43") | 1000 / 29000 |
| 30 | | 05'09" (+00'31") | 1000 / 30000 |
| 31 | | 04'34" | 25 / 30025 |
30kLSD自主訓練
生平第一次跑30k
想測試自己跑到30k時的生理及心理狀態
只帶一瓶250cc的礦泉水沒其它補給
試試在沒有補給下能撐多久
跑到第29k時身體開始出現酸軟無力感
果然在無補給下，超過30k後很難跑得下去
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~137 | 65~79% |
| 2:M馬拉松配速區 | 137~154 | 79~89% |
| 3:T乳酸耐力區 | 154~160 | 89~92% |
| 4:A無氧耐力區 | 160~169 | 92~97.5% |
| 5:I最大耗氧區 | 169~174 | 97.5~100% |
| 最大心率為174 點此去設定最大心率 |
3月累積里程 :
332.29 km 
NB M1500BG2-桃紅 累積 :
1070.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'46" | 00:05'46" |
| 2 | 05'08" | 00:10'54" |
| 3 | 04'40" | 00:15'34" |
| 4 | 04'38" | 00:20'12" |
| 5 | 05'01" | 00:25'13" |
| 6 | 05'00" | 00:30'13" |
| 7 | 05'47" | 00:36'00" |
| 8 | 05'43" | 00:41'43" |
| 9 | 04'58" | 00:46'41" |
| 10 | 06'03" | 00:52'44" |
| 11 | 05'21" | 00:58'05" |
| 12 | 05'07" | 01:03'12" |
| 13 | 05'12" | 01:08'24" |
| 14 | 04'57" | 01:13'21" |
| 15 | 05'06" | 01:18'27" |
| 16 | 05'12" | 01:23'39" |
| 17 | 05'49" | 01:29'28" |
| 18 | 05'38" | 01:35'06" |
| 19 | 05'38" | 01:40'44" |
| 20 | 05'43" | 01:46'27" |
| 21 | 05'27" | 01:51'54" |
| 22 | 05'42" | 01:57'36" |
| 23 | 05'27" | 02:03'03" |
| 24 | 06'56" | 02:09'59" |
| 25 | 05'39" | 02:15'38" |
| 26 | 05'55" | 02:21'33" |
| 27 | 05'13" | 02:26'46" |
| 28 | 05'17" | 02:32'03" |
| 29 | 05'21" | 02:37'24" |
| 30 | 05'10" | 02:42'34" |
| 30.0 | 04'31" | 02:42'41" |
展開計圈分析
留言 
