30.0 km | 02:54:21 | 05:48/km日期: 2022-11-10 06:29 - 總爬升: 482 m - 平均心率: 125 - 卡路里: 1362 Cal - 平均步頻: 162 - 溫度: 24°C - 濕度: 75%
Pace: 04'57" / 04'57" / 04'54" / 05'29" / 05'09" / 05'25" / 05'29" / 05'36" / 05'27" / 05'38" / 05'35" / 05'40" / 05'14" / 07'49" / 05'22" / 05'23" / 05'24" / 07'25" / 06'08" / 06'20" / 08'23" / 05'08" / 06'23" / 05'05" / 07'18" / 06'01" / 05'49" / 05'56" / 05'40" / 05'11" / 03'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'56" (+00'03") | 1000 / 1000 |
| 2 | | 04'57" (+00'04") | 1000 / 2000 |
| 3 | | 04'53" | 1000 / 3000 |
| 4 | | 05'28" (+00'35") | 1000 / 4000 |
| 5 | | 05'09" (+00'16") | 1000 / 5000 |
| 6 | | 05'24" (+00'31") | 1000 / 6000 |
| 7 | | 05'29" (+00'36") | 1000 / 7000 |
| 8 | | 05'35" (+00'42") | 1000 / 8000 |
| 9 | | 05'27" (+00'34") | 1000 / 9000 |
| 10 | | 05'37" (+00'44") | 1000 / 10000 |
| 11 | | 05'34" (+00'41") | 1000 / 11000 |
| 12 | | 05'40" (+00'47") | 1000 / 12000 |
| 13 | | 05'13" (+00'20") | 1000 / 13000 |
| 14 | | 07'48" (+02'55") | 1000 / 14000 |
| 15 | | 05'22" (+00'29") | 1000 / 15000 |
| 16 | | 05'23" (+00'30") | 1000 / 16000 |
| 17 | | 05'23" (+00'30") | 1000 / 17000 |
| 18 | | 07'25" (+02'32") | 1000 / 18000 |
| 19 | | 06'07" (+01'14") | 1000 / 19000 |
| 20 | | 06'20" (+01'27") | 1000 / 20000 |
| 21 | | 08'22" (+03'29") | 1000 / 21000 |
| 22 | | 05'07" (+00'14") | 1000 / 22000 |
| 23 | | 06'22" (+01'29") | 1000 / 23000 |
| 24 | | 05'05" (+00'12") | 1000 / 24000 |
| 25 | | 07'18" (+02'25") | 1000 / 25000 |
| 26 | | 06'00" (+01'07") | 1000 / 26000 |
| 27 | | 05'48" (+00'55") | 1000 / 27000 |
| 28 | | 05'56" (+01'03") | 1000 / 28000 |
| 29 | | 05'40" (+00'47") | 1000 / 29000 |
| 30 | | 05'10" (+00'17") | 1000 / 30000 |
| 31 | | 04'20" | 27 / 30027 |
設定2個補給站
第1補給站德興商號沒有開
改到電光做補給（已跑14km)
之後繼續往寶華山方向移動
攻上寶華山後下山
前往第二補給站紅姐商店
（已跑25km）
2個補給站都買水及舒跑和紅茶
跑完真爽又完成一次長距離訓練
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~164 | 79~89% |
| 3:T乳酸耐力區 | 164~170 | 89~92% |
| 4:A無氧耐力區 | 170~180 | 92~97.5% |
| 5:I最大耗氧區 | 180~185 | 97.5~100% |
| 最大心率為185 點此去設定最大心率 |
11月累積里程 : 173.61 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'57" | 00:04'57" |
| 2 | 04'57" | 00:09'54" |
| 3 | 04'54" | 00:14'48" |
| 4 | 05'29" | 00:20'17" |
| 5 | 05'09" | 00:25'26" |
| 6 | 05'25" | 00:30'51" |
| 7 | 05'29" | 00:36'20" |
| 8 | 05'36" | 00:41'56" |
| 9 | 05'27" | 00:47'23" |
| 10 | 05'38" | 00:53'01" |
| 11 | 05'35" | 00:58'36" |
| 12 | 05'40" | 01:04'16" |
| 13 | 05'14" | 01:09'30" |
| 14 | 07'49" | 01:17'19" |
| 15 | 05'22" | 01:22'41" |
| 16 | 05'23" | 01:28'04" |
| 17 | 05'24" | 01:33'28" |
| 18 | 07'25" | 01:40'53" |
| 19 | 06'08" | 01:47'01" |
| 20 | 06'20" | 01:53'21" |
| 21 | 08'23" | 02:01'44" |
| 22 | 05'08" | 02:06'52" |
| 23 | 06'23" | 02:13'15" |
| 24 | 05'05" | 02:18'20" |
| 25 | 07'18" | 02:25'38" |
| 26 | 06'01" | 02:31'39" |
| 27 | 05'49" | 02:37'28" |
| 28 | 05'56" | 02:43'24" |
| 29 | 05'40" | 02:49'04" |
| 30 | 05'11" | 02:54'15" |
| 30.0 | 04'13" | 02:54'22" |
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