30.0 km | 02:56:27 | 05:52/km日期: 2016-10-29 05:38 - 總爬升: 336 m - 平均心率: 158 - 卡路里: 1216 Cal - 平均步頻: 190 - 溫度: 27°C - 濕度: 92%
Pace: 05'51" / 05'42" / 05'59" / 07'47" / 06'23" / 05'29" / 05'33" / 05'31" / 05'35" / 05'32" / 05'32" / 05'30" / 05'23" / 05'31" / 06'12" / 05'22" / 05'28" / 05'35" / 05'38" / 05'44" / 05'42" / 13'04" / 06'36" / 05'48" / 05'36" / 05'41" / 05'50" / 08'28" / 06'46" / 06'02" / 08'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'51" (+00'30") | 1000 / 1000 |
| 2 | | 05'41" (+00'20") | 1000 / 2000 |
| 3 | | 05'59" (+00'38") | 1000 / 3000 |
| 4 | | 07'46" (+02'25") | 1000 / 4000 |
| 5 | | 06'23" (+01'02") | 1000 / 5000 |
| 6 | | 05'29" (+00'08") | 1000 / 6000 |
| 7 | | 05'32" (+00'11") | 1000 / 7000 |
| 8 | | 05'31" (+00'10") | 1000 / 8000 |
| 9 | | 05'34" (+00'13") | 1000 / 9000 |
| 10 | | 05'32" (+00'11") | 1000 / 10000 |
| 11 | | 05'31" (+00'10") | 1000 / 11000 |
| 12 | | 05'30" (+00'09") | 1000 / 12000 |
| 13 | | 05'22" (+00'01") | 1000 / 13000 |
| 14 | | 05'31" (+00'10") | 1000 / 14000 |
| 15 | | 06'11" (+00'50") | 1000 / 15000 |
| 16 | | 05'21" | 1000 / 16000 |
| 17 | | 05'27" (+00'06") | 1000 / 17000 |
| 18 | | 05'35" (+00'14") | 1000 / 18000 |
| 19 | | 05'38" (+00'17") | 1000 / 19000 |
| 20 | | 05'43" (+00'22") | 1000 / 20000 |
| 21 | | 05'42" (+00'21") | 1000 / 21000 |
| 22 | | 05'49" (+00'28") | 1000 / 22000 |
| 23 | | 06'36" (+01'15") | 1000 / 23000 |
| 24 | | 05'47" (+00'26") | 1000 / 24000 |
| 25 | | 05'36" (+00'15") | 1000 / 25000 |
| 26 | | 05'41" (+00'20") | 1000 / 26000 |
| 27 | | 05'49" (+00'28") | 1000 / 27000 |
| 28 | | 07'10" (+01'49") | 1000 / 28000 |
| 29 | | 06'45" (+01'24") | 1000 / 29000 |
| 30 | | 06'02" (+00'41") | 1000 / 30000 |
| 31 | | 07'52" (+02'31") | 16 / 30016 |
30K的練習 就像全馬試場的准考證，
沒到手怎麼能安心呢？
10月份跑了兩次哩哩落落的25K，
對長距離愈來愈沒自信......
還好在月底前順利達成目標，
Yes！I can. (~^^~)
今天特別感謝高美館慢跑團許大哥降速陪跑3圈，
聽著前輩的跑步經驗談、跟著超穩定的配速，
時間一下就過去了～
Today is my lucky day！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 108~131 | 65~79% |
| 2:M馬拉松配速區 | 131~148 | 79~89% |
| 3:T乳酸耐力區 | 148~153 | 89~92% |
| 4:A無氧耐力區 | 153~162 | 92~97.5% |
| 5:I最大耗氧區 | 162~167 | 97.5~100% |
| 最大心率為167 點此去設定最大心率 |
10月累積里程 :
255.15 km 
ASICS LADY TARTHERZEAL 4 累積 :
803.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'51" | 00:05'51" |
| 2 | 05'42" | 00:11'33" |
| 3 | 05'59" | 00:17'32" |
| 4 | 07'47" | 00:25'19" |
| 5 | 06'23" | 00:31'42" |
| 6 | 05'29" | 00:37'11" |
| 7 | 05'33" | 00:42'44" |
| 8 | 05'31" | 00:48'15" |
| 9 | 05'35" | 00:53'50" |
| 10 | 05'32" | 00:59'22" |
| 11 | 05'32" | 01:04'54" |
| 12 | 05'30" | 01:10'24" |
| 13 | 05'23" | 01:15'47" |
| 14 | 05'31" | 01:21'18" |
| 15 | 06'12" | 01:27'30" |
| 16 | 05'22" | 01:32'52" |
| 17 | 05'28" | 01:38'20" |
| 18 | 05'35" | 01:43'55" |
| 19 | 05'38" | 01:49'33" |
| 20 | 05'44" | 01:55'17" |
| 21 | 05'42" | 02:00'59" |
| 22 | 13'04" | 02:14'03" |
| 23 | 06'36" | 02:20'39" |
| 24 | 05'48" | 02:26'27" |
| 25 | 05'36" | 02:32'03" |
| 26 | 05'41" | 02:37'44" |
| 27 | 05'50" | 02:43'34" |
| 28 | 08'28" | 02:52'02" |
| 29 | 06'46" | 02:58'48" |
| 30 | 06'02" | 03:04'50" |
| 30.0 | 08'18" | 03:04'58" |
12824.8 km | 
434.4 km
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