30.0 km | 03:12:02 | 06:24/km日期: 2021-10-23 05:47 - 地點: 頭前溪自行車道左岸 - 天氣: 涼爽風大 - 平均心率: 141 - 卡路里: 1708 Cal - 平均步頻: 172 - 溫度: 21°C - 濕度: 71% - PM2.5: 良好(7)
Pace: 06'34" / 06'41" / 06'47" / 06'38" / 06'21" / 06'14" / 06'22" / 06'24" / 06'15" / 06'19" / 06'28" / 06'11" / 06'22" / 06'38" / 06'31" / 06'23" / 06'37" / 06'30" / 06'30" / 06'33" / 06'27" / 06'31" / 06'30" / 06'47" / 06'18" / 06'07" / 05'57" / 06'01" / 06'13" / 05'52" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'33" (+00'37") | 1000 / 1000 |
| 2 | | 06'40" (+00'44") | 1000 / 2000 |
| 3 | | 06'47" (+00'51") | 1000 / 3000 |
| 4 | | 06'38" (+00'42") | 1000 / 4000 |
| 5 | | 06'21" (+00'25") | 1000 / 5000 |
| 6 | | 06'13" (+00'17") | 1000 / 6000 |
| 7 | | 06'22" (+00'26") | 1000 / 7000 |
| 8 | | 06'23" (+00'27") | 1000 / 8000 |
| 9 | | 06'14" (+00'18") | 1000 / 9000 |
| 10 | | 06'18" (+00'22") | 1000 / 10000 |
| 11 | | 06'28" (+00'32") | 1000 / 11000 |
| 12 | | 06'10" (+00'14") | 1000 / 12000 |
| 13 | | 06'22" (+00'26") | 1000 / 13000 |
| 14 | | 06'38" (+00'42") | 1000 / 14000 |
| 15 | | 06'30" (+00'34") | 1000 / 15000 |
| 16 | | 06'23" (+00'27") | 1000 / 16000 |
| 17 | | 06'37" (+00'41") | 1000 / 17000 |
| 18 | | 06'30" (+00'34") | 1000 / 18000 |
| 19 | | 06'30" (+00'34") | 1000 / 19000 |
| 20 | | 06'32" (+00'36") | 1000 / 20000 |
| 21 | | 06'27" (+00'31") | 1000 / 21000 |
| 22 | | 06'31" (+00'35") | 1000 / 22000 |
| 23 | | 06'30" (+00'34") | 1000 / 23000 |
| 24 | | 06'28" (+00'32") | 641 / 23641 |
| 25 | | 36'02" (+30'06") | 9 / 23651 |
| 26 | | 06'22" (+00'26") | 1000 / 24651 |
| 27 | | 06'13" (+00'17") | 1000 / 25651 |
| 28 | | 05'58" (+00'02") | 1000 / 26651 |
| 29 | | 05'56" | 1000 / 27651 |
| 30 | | 06'11" (+00'15") | 1000 / 28651 |
| 31 | | 06'05" (+00'09") | 1000 / 29651 |
| 32 | | 05'35" | 352 / 30003 |
30km Long @80-85%CP
今天本來是遠東馬，還好取消了，不然依目前的狀態，應該會很淒慘。 😅
現在體重太重加上肌力退步很多，速度拉不出來，練習效率很差，跑3小時竟然連30km都沒有😩，然後速耐力也退超多的，疲勞狀態稍微提速心跳很快就進入崩潰狀態，真的只能平安完賽就好。 😅
| 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 :
315.17 km 
HOKA ONE ONE Rincon Tokyo 累積 :
1290.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'34" | 00:06'34" |
| 2 | 06'41" | 00:13'15" |
| 3 | 06'47" | 00:20'02" |
| 4 | 06'38" | 00:26'40" |
| 5 | 06'21" | 00:33'01" |
| 6 | 06'14" | 00:39'15" |
| 7 | 06'22" | 00:45'37" |
| 8 | 06'24" | 00:52'01" |
| 9 | 06'15" | 00:58'16" |
| 10 | 06'19" | 01:04'35" |
| 11 | 06'28" | 01:11'03" |
| 12 | 06'11" | 01:17'14" |
| 13 | 06'22" | 01:23'36" |
| 14 | 06'38" | 01:30'14" |
| 15 | 06'31" | 01:36'45" |
| 16 | 06'23" | 01:43'08" |
| 17 | 06'37" | 01:49'45" |
| 18 | 06'30" | 01:56'15" |
| 19 | 06'30" | 02:02'45" |
| 20 | 06'33" | 02:09'18" |
| 21 | 06'27" | 02:15'45" |
| 22 | 06'31" | 02:22'16" |
| 23 | 06'30" | 02:28'46" |
| 24 | 06'47" | 02:35'33" |
| 25 | 06'18" | 02:41'51" |
| 26 | 06'07" | 02:47'58" |
| 27 | 05'57" | 02:53'55" |
| 28 | 06'01" | 02:59'56" |
| 29 | 06'13" | 03:06'09" |
| 30 | 05'52" | 03:12'01" |
| 30.0 | 04'34" | 03:12'02" |
18648.3 km | 
277.5 km
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