30.4 km | 04:35:06 | 09:03/km日期: 2018-09-15 22:38 - 地點: 學校外圍+甜甜圈消夜 - 天氣: 多雲。有時有微風。微悶熱 - 平均心率: 121 - 卡路里: 1982 Cal - 溫度: 27°C - 濕度: 90% - PM2.5: 危險(77)
Pace: 07'35" / 07'51" / 07'42" / 09'21" / 07'45" / 08'15" / 08'37" / 07'47" / 07'29" / 09'30" / 08'48" / 09'13" / 10'32" / 08'53" / 09'09" / 13'01" / 08'38" / 10'48" / 09'44" / 09'02" / 14'00" / 07'43" / 07'37" / 10'32" / 07'31" / 11'41" / 08'16" / 08'06" / 10'44" / 07'32" / 23'27" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'35" (+00'07") | 1000 / 1000 |
| 2 | | 07'50" (+00'22") | 1000 / 2000 |
| 3 | | 07'41" (+00'13") | 1000 / 3000 |
| 4 | | 09'20" (+01'52") | 1000 / 4000 |
| 5 | | 07'44" (+00'16") | 1000 / 5000 |
| 6 | | 08'14" (+00'46") | 1000 / 6000 |
| 7 | | 08'36" (+01'08") | 1000 / 7000 |
| 8 | | 07'46" (+00'18") | 1000 / 8000 |
| 9 | | 07'28" | 1000 / 9000 |
| 10 | | 09'29" (+02'01") | 1000 / 10000 |
| 11 | | 08'47" (+01'19") | 1000 / 11000 |
| 12 | | 09'12" (+01'44") | 1000 / 12000 |
| 13 | | 10'31" (+03'03") | 1000 / 13000 |
| 14 | | 08'52" (+01'24") | 1000 / 14000 |
| 15 | | 09'08" (+01'40") | 1000 / 15000 |
| 16 | | 13'00" (+05'32") | 1000 / 16000 |
| 17 | | 08'37" (+01'09") | 1000 / 17000 |
| 18 | | 10'47" (+03'19") | 1000 / 18000 |
| 19 | | 09'43" (+02'15") | 1000 / 19000 |
| 20 | | 09'01" (+01'33") | 1000 / 20000 |
| 21 | | 13'59" (+06'31") | 1000 / 21000 |
| 22 | | 07'42" (+00'14") | 1000 / 22000 |
| 23 | | 07'36" (+00'08") | 1000 / 23000 |
| 24 | | 10'31" (+03'03") | 1000 / 24000 |
| 25 | | 07'30" (+00'02") | 1000 / 25000 |
| 26 | | 11'40" (+04'12") | 1000 / 26000 |
| 27 | | 08'15" (+00'47") | 1000 / 27000 |
| 28 | | 08'05" (+00'37") | 1000 / 28000 |
| 29 | | 10'43" (+03'15") | 1000 / 29000 |
| 30 | | 07'31" (+00'03") | 1000 / 30000 |
| 31 | | 23'21" (+15'53") | 378 / 30378 |
夜跑特訓
之前總是偷吃步
補給喝飲料就停錶不計時
不管時間大肆休息
這次喝了一堆運動飲料和冬瓜茶
半夜加上保力達B和蠻牛提神
但沒有停錶
雖是超慢跑，但跑累了還是走了不少路
結果均速降到比9分速還慢…
幸好冬山河夜跑組21小時關門
應該有機會在關門前走回終點吧？
繼續努力 = =
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
9月累積里程 :
253.04 km 
母子鱷魚一代丫拖 累積 :
381.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'35" | 00:07'35" |
| 2 | 07'51" | 00:15'26" |
| 3 | 07'42" | 00:23'08" |
| 4 | 09'21" | 00:32'29" |
| 5 | 07'45" | 00:40'14" |
| 6 | 08'15" | 00:48'29" |
| 7 | 08'37" | 00:57'06" |
| 8 | 07'47" | 01:04'53" |
| 9 | 07'29" | 01:12'22" |
| 10 | 09'30" | 01:21'52" |
| 11 | 08'48" | 01:30'40" |
| 12 | 09'13" | 01:39'53" |
| 13 | 10'32" | 01:50'25" |
| 14 | 08'53" | 01:59'18" |
| 15 | 09'09" | 02:08'27" |
| 16 | 13'01" | 02:21'28" |
| 17 | 08'38" | 02:30'06" |
| 18 | 10'48" | 02:40'54" |
| 19 | 09'44" | 02:50'38" |
| 20 | 09'02" | 02:59'40" |
| 21 | 14'00" | 03:13'40" |
| 22 | 07'43" | 03:21'23" |
| 23 | 07'37" | 03:29'00" |
| 24 | 10'32" | 03:39'32" |
| 25 | 07'31" | 03:47'03" |
| 26 | 11'41" | 03:58'44" |
| 27 | 08'16" | 04:07'00" |
| 28 | 08'06" | 04:15'06" |
| 29 | 10'44" | 04:25'50" |
| 30 | 07'32" | 04:33'22" |
| 30.4 | 23'26" | 04:42'14" |
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