30.2 km | 03:00:29 | 05:58/km日期: 2014-11-01 06:36 - 總爬升: 300 m - 平均心率: 70 - 卡路里: 2122 Cal
Pace: 05'46" / 06'07" / 05'35" / 05'46" / 05'50" / 07'27" / 05'37" / 05'36" / 05'31" / 05'41" / 05'44" / 06'01" / 06'10" / 06'32" / 06'44" / 06'31" / 07'31" / 06'41" / 05'49" / 05'40" / 05'18" / 05'26" / 05'42" / 05'32" / 05'47" / 05'32" / 05'53" / 06'12" / 06'01" / 05'49" / 04'12" /
第一次嘗試 30km 的 LSD ，六分速不知道是太快還是太慢 !!
二十公里前，都沒有異狀，二十公里之後，慢慢體裡衰退，每增加一公里，就覺得身體多疲憊一些些。
最終還是靠著意志力跑完了 !!
成功 !!
| 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 : 138.61 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'46" | 00:05'46" |
| 2 | 06'07" | 00:11'53" |
| 3 | 05'35" | 00:17'28" |
| 4 | 05'46" | 00:23'14" |
| 5 | 05'50" | 00:29'04" |
| 6 | 07'27" | 00:36'31" |
| 7 | 05'37" | 00:42'08" |
| 8 | 05'36" | 00:47'44" |
| 9 | 05'31" | 00:53'15" |
| 10 | 05'41" | 00:58'56" |
| 11 | 05'44" | 01:04'40" |
| 12 | 06'01" | 01:10'41" |
| 13 | 06'10" | 01:16'51" |
| 14 | 06'32" | 01:23'23" |
| 15 | 06'44" | 01:30'07" |
| 16 | 06'31" | 01:36'38" |
| 17 | 07'31" | 01:44'09" |
| 18 | 06'41" | 01:50'50" |
| 19 | 05'49" | 01:56'39" |
| 20 | 05'40" | 02:02'19" |
| 21 | 05'18" | 02:07'37" |
| 22 | 05'26" | 02:13'03" |
| 23 | 05'42" | 02:18'45" |
| 24 | 05'32" | 02:24'17" |
| 25 | 05'47" | 02:30'04" |
| 26 | 05'32" | 02:35'36" |
| 27 | 05'53" | 02:41'29" |
| 28 | 06'12" | 02:47'41" |
| 29 | 06'01" | 02:53'42" |
| 30 | 05'49" | 02:59'31" |
| 30.2 | 04'11" | 03:00'29" |
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