30.5 km | 03:13:43 | 06:20/km日期: 2013-12-21 13:48 - 總爬升: 216 m - 平均心率: 142 - 卡路里: 3022 Cal - 溫度: 14°C - 濕度: 63%
Pace: 05'11" / 05'11" / 06'13" / 06'26" / 05'34" / 06'18" / 06'09" / 05'59" / 06'05" / 06'14" / 06'17" / 06'15" / 06'08" / 05'54" / 06'00" / 06'36" / 06'04" / 06'49" / 06'33" / 06'44" / 06'48" / 06'13" / 07'12" / 06'28" / 06'44" / 06'44" / 06'33" / 06'16" / 07'18" / 07'05" / 06'59" /
30.17km 長課
計劃渣打前練多3次30km以上長課，今日係其中一課，發現連練長課都撞牆，跑到後段同跑完之後，隻腳提起大腿就會痛，點搞？
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
12月累積里程 : 193.00 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'11" | 00:10'22" |
| 3 | 06'13" | 00:16'35" |
| 4 | 06'26" | 00:23'01" |
| 5 | 05'34" | 00:28'35" |
| 6 | 06'18" | 00:34'53" |
| 7 | 06'09" | 00:41'02" |
| 8 | 05'59" | 00:47'01" |
| 9 | 06'05" | 00:53'06" |
| 10 | 06'14" | 00:59'20" |
| 11 | 06'17" | 01:05'37" |
| 12 | 06'15" | 01:11'52" |
| 13 | 06'08" | 01:18'00" |
| 14 | 05'54" | 01:23'54" |
| 15 | 06'00" | 01:29'54" |
| 16 | 06'36" | 01:36'30" |
| 17 | 06'04" | 01:42'34" |
| 18 | 06'49" | 01:49'23" |
| 19 | 06'33" | 01:55'56" |
| 20 | 06'44" | 02:02'40" |
| 21 | 06'48" | 02:09'28" |
| 22 | 06'13" | 02:15'41" |
| 23 | 07'12" | 02:22'53" |
| 24 | 06'28" | 02:29'21" |
| 25 | 06'44" | 02:36'05" |
| 26 | 06'44" | 02:42'49" |
| 27 | 06'33" | 02:49'22" |
| 28 | 06'16" | 02:55'38" |
| 29 | 07'18" | 03:02'56" |
| 30 | 07'05" | 03:10'01" |
| 30.5 | 06'59" | 03:13'43" |
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