30.9 km | 02:44:34 | 05:19/km日期: 2012-11-27 06:15 - 天氣: 陰天+偶飄小雨 - 卡路里: 1584 Cal - 溫度: 15°C - 濕度: 83%
Pace: 05'36" / 05'22" / 05'08" / 05'16" / 05'11" / 05'18" / 05'18" / 05'22" / 05'18" / 05'20" / 05'20" / 05'15" / 05'14" / 05'05" / 05'09" / 06'01" / 05'13" / 05'18" / 05'22" / 05'08" / 05'06" / 05'08" / 05'59" / 05'13" / 05'03" / 05'05" / 05'16" / 05'27" / 05'58" / 05'27" / 05'14" /
好久沒跑30K的長距離練習了
想想12月有兩場全馬要跑，不禁擔憂起來
所以今天下定決心，除非狀況真的差到跑不下去
不管下大雨、氣溫有多低，都要把這30K給吃下去
好在天公作美，下了整夜的雨，終於在出門前停了
在跑的過程中只偶爾飄了幾陣小雨，跑起來還算舒適
不過在寒風中跑了兩個多小時，到後面真的越跑越冷:"(
跑完後草草結束收操，趕緊回家沖個舒服的熱水澡
11月累積里程 : 405.14 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'36" | 00:05'36" |
| 2 | 05'22" | 00:10'58" |
| 3 | 05'08" | 00:16'06" |
| 4 | 05'16" | 00:21'22" |
| 5 | 05'11" | 00:26'33" |
| 6 | 05'18" | 00:31'51" |
| 7 | 05'18" | 00:37'09" |
| 8 | 05'22" | 00:42'31" |
| 9 | 05'18" | 00:47'49" |
| 10 | 05'20" | 00:53'09" |
| 11 | 05'20" | 00:58'29" |
| 12 | 05'15" | 01:03'44" |
| 13 | 05'14" | 01:08'58" |
| 14 | 05'05" | 01:14'03" |
| 15 | 05'09" | 01:19'12" |
| 16 | 06'01" | 01:25'13" |
| 17 | 05'13" | 01:30'26" |
| 18 | 05'18" | 01:35'44" |
| 19 | 05'22" | 01:41'06" |
| 20 | 05'08" | 01:46'14" |
| 21 | 05'06" | 01:51'20" |
| 22 | 05'08" | 01:56'28" |
| 23 | 05'59" | 02:02'27" |
| 24 | 05'13" | 02:07'40" |
| 25 | 05'03" | 02:12'43" |
| 26 | 05'05" | 02:17'48" |
| 27 | 05'16" | 02:23'04" |
| 28 | 05'27" | 02:28'31" |
| 29 | 05'58" | 02:34'29" |
| 30 | 05'27" | 02:39'56" |
| 30.9 | 05'14" | 02:44'34" |
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