30.1 km | 03:21:06 | 06:41/km日期: 2022-11-26 06:17 - 總爬升: 473 m - 天氣: 陰 - 平均心率: 156 - 卡路里: 2110 Cal - 總步數: 35356 - 平均步頻: 175 - 平均步幅: 85 cm - 溫度: 21°C - 濕度: 100%
Pace: 06'22" / 06'06" / 05'53" / 06'01" / 06'09" / 06'14" / 06'00" / 06'05" / 06'14" / 06'25" / 06'08" / 06'21" / 06'04" / 06'19" / 06'09" / 06'21" / 06'22" / 06'22" / 06'12" / 06'40" / 07'02" / 07'06" / 07'16" / 07'00" / 07'00" / 07'21" / 07'58" / 07'31" / 07'25" / 07'30" / 50'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 06'26" (+00'30") | 1000 / 1000 | 171 / 90 |
| 2 | | 06'09" (+00'13") | 1000 / 2001 | 181 / 89 |
| 3 | | 05'56" | 1001 / 3002 | 182 / 92 |
| 4 | | 06'07" (+00'11") | 1002 / 4004 | 181 / 89 |
| 5 | | 06'13" (+00'17") | 1001 / 5005 | 180 / 88 |
| 6 | | 06'14" (+00'18") | 1003 / 6008 | 177 / 90 |
| 7 | | 06'09" (+00'13") | 1000 / 7009 | 181 / 89 |
| 8 | | 06'12" (+00'16") | 1002 / 8011 | 180 / 89 |
| 9 | | 06'17" (+00'21") | 1000 / 9012 | 180 / 87 |
| 10 | | 06'32" (+00'36") | 1000 / 10013 | 173 / 88 |
| 11 | | 06'11" (+00'15") | 1002 / 11015 | 182 / 88 |
| 12 | | 06'23" (+00'27") | 1000 / 12015 | 180 / 86 |
| 13 | | 06'07" (+00'11") | 1002 / 13017 | 178 / 91 |
| 14 | | 05'59" (+00'03") | 1002 / 14020 | 179 / 92 |
| 15 | | 06'21" (+00'25") | 1012 / 15033 | 178 / 88 |
| 16 | | 06'41" (+00'45") | 1001 / 16035 | 175 / 85 |
| 17 | | 06'30" (+00'34") | 1000 / 17035 | 177 / 86 |
| 18 | | 06'27" (+00'31") | 1000 / 18036 | 177 / 87 |
| 19 | | 06'29" (+00'33") | 1000 / 19036 | 176 / 86 |
| 20 | | 06'36" (+00'40") | 1000 / 20037 | 177 / 85 |
| 21 | | 07'00" (+01'04") | 1001 / 21038 | 170 / 83 |
| 22 | | 07'05" (+01'09") | 1001 / 22040 | 175 / 80 |
| 23 | | 07'25" (+01'29") | 1001 / 23042 | 172 / 78 |
| 24 | | 07'17" (+01'21") | 1000 / 24043 | 171 / 80 |
| 25 | | 07'17" (+01'21") | 1001 / 25044 | 173 / 78 |
| 26 | | 07'46" (+01'50") | 1000 / 26044 | 166 / 77 |
| 27 | | 07'52" (+01'56") | 1001 / 27045 | 171 / 74 |
| 28 | | 07'30" (+01'34") | 1002 / 28047 | 170 / 78 |
| 29 | | 07'46" (+01'50") | 1002 / 29049 | 166 / 77 |
| 30 | | 07'23" (+01'27") | 1000 / 30050 | 171 / 78 |
| 31 | | 10'50" (+04'54") | 16 / 30067 | 141 / 65 |
第一次自主30K，一開始狀況不錯，過20K後就沒力了，開始用意志力前進，撐到訓練結束！😆
補充記錄，每5K補水補鹽錠
第10K補一條楓糖能量膠
第20K沒補能量膠，就沒力了
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 128~156 | 65~79% |
| 2:M馬拉松配速區 | 156~176 | 79~89% |
| 3:T乳酸耐力區 | 176~182 | 89~92% |
| 4:A無氧耐力區 | 182~193 | 92~97.5% |
| 5:I最大耗氧區 | 193~198 | 97.5~100% |
| 最大心率為198 點此去設定最大心率 |
11月累積里程 :
140.66 km 
mizuno wave rider 25 累積 :
1804.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'22" | 00:06'22" |
| 2 | 06'06" | 00:12'28" |
| 3 | 05'53" | 00:18'21" |
| 4 | 06'01" | 00:24'22" |
| 5 | 06'09" | 00:30'31" |
| 6 | 06'14" | 00:36'45" |
| 7 | 06'00" | 00:42'45" |
| 8 | 06'05" | 00:48'50" |
| 9 | 06'14" | 00:55'04" |
| 10 | 06'25" | 01:01'29" |
| 11 | 06'08" | 01:07'37" |
| 12 | 06'21" | 01:13'58" |
| 13 | 06'04" | 01:20'02" |
| 14 | 06'19" | 01:26'21" |
| 15 | 06'09" | 01:32'30" |
| 16 | 06'21" | 01:38'51" |
| 17 | 06'22" | 01:45'13" |
| 18 | 06'22" | 01:51'35" |
| 19 | 06'12" | 01:57'47" |
| 20 | 06'40" | 02:04'27" |
| 21 | 07'02" | 02:11'29" |
| 22 | 07'06" | 02:18'35" |
| 23 | 07'16" | 02:25'51" |
| 24 | 07'00" | 02:32'51" |
| 25 | 07'00" | 02:39'51" |
| 26 | 07'21" | 02:47'12" |
| 27 | 07'58" | 02:55'10" |
| 28 | 07'31" | 03:02'41" |
| 29 | 07'25" | 03:10'06" |
| 30 | 07'30" | 03:17'36" |
| 30.1 | 50'39" | 03:21'06" |
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