30.4 km | 03:24:50 | 06:44/km日期: 2017-03-05 16:32 - 地點: 板橋運動場 - 天氣: 涼爽少風 - 平均心率: 146 - 卡路里: 2078 Cal - 總步數: 29178 - 平均步頻: 142 - 平均步幅: 104 cm - 溫度: 26°C - 濕度: 52%
Pace: 05'37" / 05'22" / 05'30" / 05'33" / 05'32" / 05'31" / 05'34" / 05'31" / 05'35" / 05'32" / 05'27" / 05'30" / 05'30" / 06'23" / 05'37" / 05'45" / 05'40" / 07'06" / 05'52" / 05'55" / 05'58" / 09'20" / 06'19" / 06'21" / 09'52" / 09'09" / 06'58" / 10'58" / 12'17" / 08'25" / 13'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'33" (+00'14") | 1009 / 1009 | 170 / 105 |
| 2 | | 05'19" | 1007 / 2016 | 168 / 111 |
| 3 | | 05'28" (+00'09") | 1005 / 3022 | 168 / 108 |
| 4 | | 05'32" (+00'13") | 1001 / 4023 | 168 / 107 |
| 5 | | 05'31" (+00'12") | 1000 / 5023 | 166 / 108 |
| 6 | | 05'31" (+00'12") | 1007 / 6031 | 166 / 108 |
| 7 | | 05'30" (+00'11") | 1008 / 7039 | 167 / 108 |
| 8 | | 05'30" (+00'11") | 1004 / 8044 | 167 / 108 |
| 9 | | 05'33" (+00'14") | 1004 / 9048 | 166 / 107 |
| 10 | | 05'29" (+00'10") | 1003 / 10052 | 169 / 107 |
| 11 | | 05'26" (+00'07") | 1001 / 11054 | 168 / 108 |
| 12 | | 05'29" (+00'10") | 1009 / 12064 | 167 / 108 |
| 13 | | 05'26" (+00'07") | 1008 / 13072 | 169 / 108 |
| 14 | | 06'21" (+01'02") | 1007 / 14080 | 147 / 106 |
| 15 | | 05'36" (+00'17") | 1010 / 15090 | 169 / 104 |
| 16 | | 05'38" (+00'19") | 1007 / 16098 | 169 / 104 |
| 17 | | 05'40" (+00'21") | 1010 / 17109 | 169 / 104 |
| 18 | | 07'03" (+01'44") | 1002 / 18112 | 137 / 103 |
| 19 | | 05'52" (+00'33") | 1007 / 19120 | 171 / 99 |
| 20 | | 05'50" (+00'31") | 1007 / 20127 | 170 / 100 |
| 21 | | 05'56" (+00'37") | 1010 / 21138 | 171 / 98 |
| 22 | | 09'18" (+03'59") | 1001 / 22139 | 100 / 107 |
| 23 | | 06'19" (+01'00") | 1013 / 23153 | 173 / 91 |
| 24 | | 06'16" (+00'57") | 1010 / 24164 | 172 / 92 |
| 25 | | 09'50" (+04'31") | 1006 / 25170 | 95 / 106 |
| 26 | | 09'05" (+03'46") | 1008 / 26179 | 101 / 108 |
| 27 | | 06'56" (+01'37") | 1007 / 27186 | 172 / 83 |
| 28 | | 11'13" (+05'54") | 1009 / 28196 | 78 / 112 |
| 29 | | 12'09" (+06'50") | 1007 / 29203 | 58 / 141 |
| 30 | | 08'03" (+02'44") | 1003 / 30207 | 133 / 93 |
| 31 | | 12'25" (+07'06") | 383 / 30591 | 71 / 113 |
今天目標30K繞運動場甜甜圈，一開始不讓心跳過快，所以一直踩著穩定步伐，沒想到可以在2小時跑半馬，但因為太久沒跑全馬，肌耐力變差，所以超過25K，整個狀況完全不行，真的要多練習才可以，比前2年狀況都差，因為前不少的腰傷，導致又要重新練習，所以時間完全不夠，只能盡力而已...
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 111~135 | 65~79% |
| 2:M馬拉松配速區 | 135~152 | 79~89% |
| 3:T乳酸耐力區 | 152~157 | 89~92% |
| 4:A無氧耐力區 | 157~166 | 92~97.5% |
| 5:I最大耗氧區 | 166~171 | 97.5~100% |
| 最大心率為171 點此去設定最大心率 |
3月累積里程 :
272.85 km 
mizuno J1GC164487 累積 :
1172.6 kmMW Watch 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'37" | 00:05'37" |
| 2 | 05'22" | 00:10'59" |
| 3 | 05'30" | 00:16'29" |
| 4 | 05'33" | 00:22'02" |
| 5 | 05'32" | 00:27'34" |
| 6 | 05'31" | 00:33'05" |
| 7 | 05'34" | 00:38'39" |
| 8 | 05'31" | 00:44'10" |
| 9 | 05'35" | 00:49'45" |
| 10 | 05'32" | 00:55'17" |
| 11 | 05'27" | 01:00'44" |
| 12 | 05'30" | 01:06'14" |
| 13 | 05'30" | 01:11'44" |
| 14 | 06'23" | 01:18'07" |
| 15 | 05'37" | 01:23'44" |
| 16 | 05'45" | 01:29'29" |
| 17 | 05'40" | 01:35'09" |
| 18 | 07'06" | 01:42'15" |
| 19 | 05'52" | 01:48'07" |
| 20 | 05'55" | 01:54'02" |
| 21 | 05'58" | 02:00'00" |
| 22 | 09'20" | 02:09'20" |
| 23 | 06'19" | 02:15'39" |
| 24 | 06'21" | 02:22'00" |
| 25 | 09'52" | 02:31'52" |
| 26 | 09'09" | 02:41'01" |
| 27 | 06'58" | 02:47'59" |
| 28 | 10'58" | 02:58'57" |
| 29 | 12'17" | 03:11'14" |
| 30 | 08'25" | 03:19'39" |
| 30.4 | 13'30" | 03:24'50" |
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