30.5 km | 02:57:49 | 05:49/km日期: 2013-12-21 07:14 - 總爬升: 337 m - 地點: 苗栗。玉清寺。行修寺 - 平均心率: 93 - 卡路里: 1649 Cal - 溫度: 10°C - 濕度: 97%
Pace: 05'11" / 05'23" / 05'25" / 05'38" / 05'12" / 05'25" / 05'48" / 05'10" / 05'44" / 06'19" / 08'11" / 08'46" / 05'41" / 05'17" / 05'34" / 06'12" / 05'15" / 05'19" / 05'18" / 05'26" / 05'32" / 08'37" / 05'18" / 05'27" / 05'27" / 05'37" / 05'32" / 05'35" / 05'45" / 05'45" / 05'35" /
低溫、天雨的早農，突破單日練習量的練跑，只要完成便是成功，以後的空間會更遼闊!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 109~133 | 65~79% |
| 2:M馬拉松配速區 | 133~150 | 79~89% |
| 3:T乳酸耐力區 | 150~155 | 89~92% |
| 4:A無氧耐力區 | 155~164 | 92~97.5% |
| 5:I最大耗氧區 | 164~169 | 97.5~100% |
| 最大心率為169 點此去設定最大心率 |
12月累積里程 : 144.23 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'23" | 00:10'34" |
| 3 | 05'25" | 00:15'59" |
| 4 | 05'38" | 00:21'37" |
| 5 | 05'12" | 00:26'49" |
| 6 | 05'25" | 00:32'14" |
| 7 | 05'48" | 00:38'02" |
| 8 | 05'10" | 00:43'12" |
| 9 | 05'44" | 00:48'56" |
| 10 | 06'19" | 00:55'15" |
| 11 | 08'11" | 01:03'26" |
| 12 | 08'46" | 01:12'12" |
| 13 | 05'41" | 01:17'53" |
| 14 | 05'17" | 01:23'10" |
| 15 | 05'34" | 01:28'44" |
| 16 | 06'12" | 01:34'56" |
| 17 | 05'15" | 01:40'11" |
| 18 | 05'19" | 01:45'30" |
| 19 | 05'18" | 01:50'48" |
| 20 | 05'26" | 01:56'14" |
| 21 | 05'32" | 02:01'46" |
| 22 | 08'37" | 02:10'23" |
| 23 | 05'18" | 02:15'41" |
| 24 | 05'27" | 02:21'08" |
| 25 | 05'27" | 02:26'35" |
| 26 | 05'37" | 02:32'12" |
| 27 | 05'32" | 02:37'44" |
| 28 | 05'35" | 02:43'19" |
| 29 | 05'45" | 02:49'04" |
| 30 | 05'45" | 02:54'49" |
| 30.5 | 05'34" | 02:57'49" |
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